1.) Workout 4
For time:
50 Calorie Row
50 Single-Arm Dumbbell Push Presses (50/35 lbs)
50 Wall Ball Shots (20/14 lbs to 10/9’ target)
50 Toes to Bar
50 Wall Ball Shots (20/14 lbs to 10/9’ target)
50 Dumbbell Box Step-Overs (50/35 lbs to 20” i)
50 Calorie Row
2.) 1 x 5 @ 82.5% Back Squat
*3.) Every 3 minutes for 12 minutes 4 Front Squat @ 75% from basement position
*4.) Every 2 minutes for 20 minutes 1 Power Clean & Jerk starting at 60% adding load each round
*5.) 3 rounds
17 Hanging L-Ups
1 min Plank