A) Pause front squats 4 sets x 5-6 reps @ 4111; R2-3M

 

B) For time:

– 25 Wall Ball Shots (20/14 lbs)

– 25 Box Jumps (24″/20″)

– 20 Wall Ball Shots

– 20 Box Jumps

– 15 Wall Ball Shots

– 15 Box Jumps

– 10 Wall Ball Shots

– 10 Box Jumps

 

C) Mobility: quad smash x 1-3 minutes per side