A) Front squat 5x5 @ 70% of your 1RM
Superset working sets with 10 weighted pushups + 8/side controlled db rows
B) 125 wallballs for time in 9 sets as follows:
20-15-10 20-15-10 15-10-10
- Rest as needed after each set to complete them unbroken.
- 6 burpee penalty for any broken set (perform after all wallballs are complete).
*10 minute time cap