Happy Birthday Bob!!!
Strength:
Front Squat
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%
16 minutes including warm-up.
Conditioning:
10 minute AMRAP
12 Front Rack Lunge (135/95, 115/80, 95/65, 75/50)
14 KB Swing (70/53)
16 Wallball (20/14)
