Workout of the Day

A.
Five sets of:
Back Squat x 3-5 reps
Rest 90 seconds
Dumbbell External Rotation x 10-12 reps each
Rest 90 seconds

OR

Three sets of:
Back Squat x 8-10 reps
Rest 60 seconds
Dumbbell External Rotations x 10-12 reps each arm
Rest 60 seconds
Ring Rows x 8-10 reps
Rest 60 seconds

B.
Three rounds for time of:
20 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)