Conditioning:

Every minute on the minute, for 10 minutes, perform the following:

Odd minutes: 3 Wall walks

Even minutes: 10 Parallette facing burpees

… Rest 4:00 then …

Every minute on the minute, for 10 minutes, perform the following:

Odd minutes: 12/9 Calories biked

Even minutes: 15 Wall ball shots (20/14) @ (10/9′)

 

Strength:

10 D-ball cleans (weight is athlete’s choice)

2:00 Rest

 

3 Sets for quality

 

 

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