Strength
Every 3:00, 5 Sets
Front Squat
1-3) 6 @70, 75, 80%
4-5) 12 @45, 50%

Superset Accessory (3+ out of 5)
20/20 Banded Wrist Flexion w/ Rig

Conditioning
For Time
45/33 Calorie Bike (FX: 30/23) (RX+: 55/40) (1:00 Cap)
10 50′ Shuttle Runs
45 Wall Balls (20/14) (FX: 30) (RX+: 55)
*8:00 Cap