Move

1) Back Squat: build over the rep scheme 10-10-5-5-5

2) On the 3:00 x 5 Rounds
5 Wall Balls
5 WB Sit ups
5 Wall Balls
5 WB Sit Ups
Max Cal Row

Train

1) Back Squat: Heavy Set of 20 (looking to increase from 06/28/24)

2) Balls and Strikes
On the 3:00 x 5 Rounds
15 Wallballs (20/14)
15 GHD Sit Ups
15 Wallballs
Max Cal Row

Stimulus

1) Try to beat your last attempt and maintain a steady cadence and technique.

2) This is a heavy conditioning piece so break up the wall balls into 1-2 sets, while keeping the sit ups unbroken. You should have roughly 45 seconds for row to obtain as many calories as you can.

Extra Credit

a) 8 x 8 Strict Dips (30 Sec. Rest b/n sets)
b) 100 Banded Bicep Curls