Thursday
Strength
Build to a 1RM Front Squat (20-25 Minutes)
Conditioning
Every 3:00 for as Long as Possible, If 4 full rounds are completed, the fifth round becomes a 3 minute AMRAP (15 Minute total Max Time)
25/18 Calories Row or 20/13 Calorie Bike
25 Wall-Balls
Level 3- 25/18 (20/13) and 25 reps, 20Lb Ball
Level 2- 20/15 (15/10) and 20 Reps
level 1- A rep scheme and loading that allows you to at least finish 3 rounds