Strength

Superset 4 Sets (Ascending Weight) of:

8 Supine Grip BB Bent Over Row

8 Supine Grip BB Shrugs

8 BB Upright Rows

MetCon

20-Minute AMRAP of:

12 Wall Balls (W: 14/9 M: 20#/10′)

12 T2B

12 Pushups

*Every 4th Minute Run 200m*