A) 1 round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double Unders




Back Squat

5 sets x 3 reps
1 set x 3 reps @ 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete one more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.


5 Rounds for Total Reps:

1min Rope Climbs, 15′
1min Pistols, alternating legs
1min Rest

Workout Tip

Rope Climbs: if athletes do not have access to a rope climb, they may substitute station with strict pull-ups.

Pistols: if athletes are unable to perform pistols, scale to walking lunges or step ups on a high box.

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