Warm up: 10min C2 or Airdyne
2 x 10 shoulder openers
3 x 5 wall squats
2 x 10 goblet squats
2 x 10 oh walking lunges
then:
100x Front Squat at 65# +
100x Wall Ball @ 20#+
100x Ball Slam @ 20#
5:00 intermission
500m Row + 25 Plank Pull + 35 Ring Dip + 45 Box Jump (24-30″)+ 55 Atomic sit ups + 500m Row