Part 1:


Back Squat

*1-2 Minutes between sets

*Depth is KEY

Part 2:

3 Rounds: 1 Minute Stations (Max Reps)

Wall Balls (20/14)

:15 second transition

Sit Ups

:15 second transition

KB Swings (53/35)

:15 Second Transition


***All: We are going to be very strict with your depth on the wall balls.  If the hip crease does not get below the knee, we will not count the reps.  If you need to use a lighter ball, feel free to do so.  You will get MORE out of the movement if your squat is deep enough.