Workout of the Day

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 2 reps

*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%
OR

Four sets of:
Back Squat x 4-6 reps
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 reps each
Rest 60 seconds
Foot Bottom’s Up Kettlebell Carry – 4 length each arm
Rest 60 seconds

B.
Four rounds for time of:
Run/Row 400m
10 Pull-Ups
10 Box Jump-Overs (24″/20″)
20 Wall Ball Shots (20/14 lbs)