Warm-up
20 walking lunges
20 side lunges
20 air squats
10 empty bar back squats
Repeat with a band around your knees
Strength
Back Squat
Establish your 20 Rep Max
Metcon
5 rounds for time of:
Wallball Run, 20/14 lbs, 200 m
2 Rope Climbs, 15 ft
Chase the Rabbit Drill
Bad Weather
12 rounds of:
20/40 work/rest on the rower
Count total calories for score
