CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Work up to a heavy set of:
Pause Front Squat + 2 Front Squats
*3 second pause at bottom
WORK CAPACITY:
EMOM for 8 mintues:
8 Wall-Balls (20/14)
8 Push-ups
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Work up to a heavy set of:
Pause Front Squat + 2 Front Squats
*3 second pause at bottom
WORK CAPACITY:
EMOM for 8 mintues:
8 Wall-Balls (20/14)
8 Push-ups