Every 2 minutes, for 12 minutes (6 sets) of: Back Squat x 5 reps @ 75%
Four sets for times of:
Run or Row 400m
20 Wall Ball Shots, 20/14 pounds
Rest 2 minutes
Coach Alex’s Notes:
Note your time for each set. Top athletes should be able to maintain set times (within about 10 seconds) given the 2 minute rest. Do not pace your sets to accomplish that. Trust your fitness and your ability to recover and repeat.