A.
Every 2 minutes, for 10 minutes (5 sets):
Minute 1 – Back Squat, 2 reps @ 80%
Minute 2 – Hollow Hold, 30 seconds

B.
For time:
Row 1000m or Run 800m

Rest until the clock reaches 5 minutes, then…

For time:
50 Burpees

Rest until the clock reaches 10 minutes, then…

For time:
75 Wall-ball Shots, 20/14 pounds

Coach Alex’s Notes:
15 minute time cap.

C.
Two sets of:
Banded Monster Walk, 10 steps forward, 10 steps back
Banded Lateral Shuffle, 10 steps left, 10 steps right