With a Running Clock:
On the 3-2-1-Go: 9 Reps, add weight
On the 2:00: 7 Reps, add weight
On the 4:00: 5 Reps, add weight
On the 6:00: 3 Reps, add weight
On the 8:00: 1 Rep, add weight
On the 9:00: 1 Rep, add weight
On the 10:00: 1 Rep
*Rest 3 minutes and setup for the next part*
Conditioning: “Black and Tan”
5 Rounds of:
9 Front Squats (95/65)
7 Toes to Bar (scale=abmat situps)
5 Lateral Barbell Burpees
Calorie Row (30 guys / 21 girls)