Strength
5 x 5 Back Squat
Conditioning
4 x AMRAP 2, 2 minutes rest
12/10 Calorie Row (Rx+ 14/12)
12 BJO 24/20
max Wall Balls 20/14
Extra Credit
1) 6 x 400 m Run, 1 minute rest
2) AMRAP 7
3/2 Muscle Up
30 Double Unders
Bootcamp
3 R: 1 min work; 1 min rest
BOS
Ski Erg
Slam balls
Hollow Rocks/ V-ups/ Lemon Squeezers
Wall Balls
.png)
