STRENGTH: Barbell rear stepping lunge
10.10.10.10.10.10.

w/ 15 Hollow Rocks between each set

WOD:(It’s ON!!)

On 4 Minutes x 5 rds
15 KBs
15 Wall Balls
Row 15/12 cals

-record splits for each interval, first interval should not take over 2:30, if so cut back reps/ cals.

20mins

L1 (Rx)- 80/62, 30/20, 15/12 cals
:L2 (Scaled)- 70/53, 20/14, 12/10 cals
L3 (Scaled)- 44/25, 14/10, Bike or Run

Bike Conversion= 15/12, 12/10, 10/8 cals depending on person.