Weightlifting

Five sets of:

Bulgarian Split Squat x 6 reps each leg @ 30X1

Rest 30 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Rest 60 seconds

Metcon

Two sets for times of:

50 Calories of Rowing

50 Wall Ball Shots (20/14 lbs)

Rest 5 minutes

Note times for both sets.