SKILL
A:
Back squat
3- 3- 3- 3- 3- 3- 3- 3
60% of your 1 rep max
(No more than a minute rest in-between sets)
B:
Front Rack Lunges (40kg/60kg)
6- 6- 6- 6
(No more than a minute rest in-between sets)
FINISHER
“Death by Wall balls”
On the 1st minute, 1 Wall ball (6kg/9kg) (9ft Target/10ft Target)
On the 2nd minute, 2 Wall balls
On the 3rd minute, 3 Wall balls
On the 4th minute, 4 Wall balls
On the 5th minute, 5 Wall balls..
continue until you cannot complete the required number of Wall balls in the time given.
SCALING
Reduce height or weight
