SWOD

3 sets of:
Back Squat x 4 reps @ 55%, 60%, 65%
DB RDL’s x 5 reps (MEDIUM)
Wall Sit x 30 seconds

WOD

Complete as many reps as possible in 4 minutes of:
30 Wall Ball Shots (20/14)
20 Burpees over the Rower
Max Calories on the rower

– rest 2 minutes –

Complete as many reps as possible in 4 minutes of:
25 Wall Ball Shots (20/14)
15 Burpees over the rower
Max Calories on the rower

– rest 2 minutes –

Complete as many reps as possible in 4 minutes of:
20 Wall Ball Shots (20/14)
10 Burpees over the rower
Max Calories on the rower

……….

BURN

Tabata Strict Pull-ups
Tabata Cal Row
Tabata Push-ups
Tabata Cal Row
Tabata Air squats
Tabata Cal row