Warmup:
3:00 Blood Flow(Sprint last :15)
Then
2 rounds
10 Lateral banded Steps
10 Banded Wall Ball Squats + 5 wall balls
10 pushups w/ Rotation
Lower Body Primer:
3 sets:
16 Bulgarian Split Squats -8 e/s
16 DB renegade rows
Strength
Front Squat
5,4,3,2,1. Continue building to a challenging single in 15 min
Conditioning:
3rd FT:
60 DU
30 WallBalls
15 Pull-ups
*10 min cap
Intent: Upper and lower body Workout designed to see how well you can deal with fatigue. The Challenge will be to think about the rep scheme and see how you can take calculated breaks if need be. With 3 rounds being on the shorter side, it will be important to save effort, and intensity and really push the last round. Think about your strategy and go.
