Every 90-sec for 8 Sets:
1 Pause Back Squat @ 83%
3 Seated Box Jumps
4 Rounds of:
20 Shoulder to Overhead (135)
25 Calorie Row
Rest 2 mins b/t Rounds
50 Hollow Rocks w/ 10-lb Plate
For Time:
10-9-8-7-6-5-4-3-2-1 Reps of:
Assault Bike Calories
Chest to Bar Pull Ups
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Back Squat = 350 lbs
Metcon = 1:37, 1:34, 1:31, 1:28
AAB/C2B = 6:16
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