Weightlifting
Five Sets of:
Back Squat (3-5 reps @ 30X1 )
Rest 90 seconds
External Rotations (10-12 reps each @ 2110 )
Rest 90 Seconds
Metcon (Time)
Three rounds for time of:
100 Double Unders
30 Wall Ball Shots (20/14 lbs)
100 Double Unders
30 Wall Ball Shots (20/14 lbs)