Fitness:

A.)Kettlebell – 5×5 Double bell squats (44/35)

B.) 21-15-9

Calorie Row

Ball Slams

Bear Crawl <-> after each round

Perform:

A.) Front Squats – 4×3 @75%

B.) 21-15-9

Calorie Row

Ball Slams

Bear Crawl <-> after each round

Compete:

A1) Front Squat – 4×3 @ 75%

pause on your 1st rep

1 min. breaks

B.) 21-15-9

Calorie Row

Ball Slams

HS Walk <-> after each round