Weightlifting
Four Sets of:
Front Squat (4-6 Reps @30X1)
Rest 20 seconds
High Box Jumps (1.1.1.1.1)
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 Minutes
Rest 2 Minutes
Metcon (AMRAP – Reps)
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes