Strength

Every 3:00, 4 Sets
10 Back Squats + 10/10 Elbow Supported Dumbbell External Rotation
1-2) 55-60%
3-4) 60-65%

Conditioning

AMRAP 16 – w/ Partner, alternating movements
10/8 Calorie Row (FX: 8/6) (RX+: 12/8)
10 Wallball Weighted Situps (20/14) (FX: Situps)
1 Rope Climb (RX+: 2)
10 Wallballs (20/14) (RX+: 11’/10′)
10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)