SWOD

Back Squat
5 reps @ 50%, 55%, 60%

WOD

“Jack”

Complete as many rounds and reps as possible in 20 minutes of:
10 Push Press (115/85)
10 KB Swings (55/35)
10 Box Jumps (24″/20″)

……….

BURN

Every 7 min for 4 rounds, complete:
Run 400m or Row 500m
20 DB Step-ups
10 DB Push Press
20 Reverse DB Lunge
10 Bent-over Rows