A) Every 3 minutes, for 12 minutes (4 sets):

– 20 Walking Lunges (70/53 KB in each hand)

– 8-10 bent over BB rows @ 20X1 (moderate weight, perfect temp and positioning)

 

B) 3 rounds for time:

– 400m run

– 20 wallballs (20/14)

– 15 burpees to 6” target

 

C) Mobility:

– 90 degree bench stretch x 2-3 min/ leg

– BB quad smash x 1-2 min/leg