Warm up: 25 squats, run 500
Strength: bench press 5×5
Workout A – 1:00/0:30 – 4x
- Row
- JR
- ST Slamball
- KB swing
Workout B – 1:00 no rest – 5x
- Row
- Burpees
- JR
- ST Slamball
- KB swing
Finish: Run 500
Extra credit: front squat and chin up 5×5
Warm up: 25 squats, run 500
Strength: bench press 5×5
Workout A – 1:00/0:30 – 4x
Workout B – 1:00 no rest – 5x
Finish: Run 500
Extra credit: front squat and chin up 5×5