8
Jun
6/9/14
strength
Every minute, on the minute, for 8 minutes:
Back Squat x 3 reps @ 75-80%
metcon
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 45 seconds of Airdyne or Rowing – hard…report calories achieved
Minute 2 – 10 Wall Ball Shots (20/14 lbs)
Minute 3 – 10/8 Ring Dips (full ROM, slight pause at top)
