Every 90 Seconds x 10 sets:
1 Back Squat
10 Light Wall Balls
*Build in weight across sets, try to hit 1RM
**Use the wall balls to focus on explosiveness and keep the legs loose. Keep moving during your rest periods
2,000 Meter Row (1,800 Meter Run)
*Every 500 meters/600 Meter Run:
Note: If you are running, you will start on the burpees and thrusters so both groups do 4 sets. After your last lap or last rowing segment, you will also perform the two movements. Workout should be done at about 80-85% continuous effort.