1) Bench Press- 5x5 @70-75%
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
*67% of front squat for both lifts.
"Rapid Fire"
3 Rounds
500 meter row
50 Ab Mat sit ups
20 Burpees.
Go in heats every 2 minutes and/or sub .8 on assault bike.