warm up: 20 lunges, 20 squats, squat thrust
“Pinhead”
One 3:00 round each station – 1:00 rest
***count your reps!!!***
- BB back squats
- KB snatches
- Slamballs
- Step back lunges
- Ski (meters)
Finish: Wall sit for time – 0:30 = 100 points
Individual: 0:30 pull up = 500 points each round