10 x 2 

Knees to elbows 

Heels to heaven 

Russian twists 

Plank jumps 

Wipers 

Bicycles 
Strength – t
Every 2 minutes, for 14 minutes (7 sets):

Back Squat

*Set 1 – 5 reps @ 70 of 1-RM

*Set 2 – 5 reps @ 75

*Set 3 – 3 reps @ 80

*Set 4 – 2 reps @ 85

*Sets 5-7 – 2 reps @ 90

For time:

40 Wall Balls (20/14 lbs)

20 oh lunge 115/75

30 Wall Balls

15 oh lunge 

20 Wall Balls 

10 Oh lunge