Core
tabata
hollow rocks
scissors
STRENGTH
Front Squat
Set 1 – 2 reps @ 70%
Set 2 – 2 reps @ 75%
Set 3 – 4 reps @ 80%
Set 4 – 4 reps @ 80%
Set 5 – 4 reps @ 80%Rest as needed
WOD
Every minute for 20 minutes (4 rounds):
Minute 1
4-6 Wall walks
Minute 2
1 Legless Rope Climb
1 Rope Climb/ 15 kb swings
Minute 3
1 x25 feet Handstand Walk/ 20 shoulder taps
Minute 4
Farmers Walk 75 feet @ 100/70 lbs
Minute 5
Rest
*wall walks are speed focused
**40 Sec Cap on all minutes
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