STRENGTH

Front Squat

4 x 4 70% to 80%

CONDITIONING

In Pairs of Two for Max Reps

:90 seconds Max Effort and :30 Transition Time to next movement

Calorie Row

Ab Mat Sit Up

Wallball

Double Under or Single Under

DB Thruster

C2 Bike

Pull Up

*Partners will work at the same time on each movement . At the end of the14 minutes , for each movement you ”win” you will complete 3 Burpees. For each movement you ”lose” you will complete 1 wall climb.

You may modify movements as needed.

CORE/MOBILITY

1 Min Twisted Cross

1 Min Upward Dog

WORKOUT OF THE DAY