A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
1x5x65-70%
1x3x75-80%
1x1x85-90%
5x1x90%

B.
For time:
Run, Row or Ski 2000m

Rest until the clock reaches 10:00 minutes, then…

Four rounds of:
32/24kg Kettlebell Swing, 15 reps
15 Wallball Shots, 20/14 pounds

Coach Alex’s Notes:
20 minute time cap.

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

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