3 rounds:
Opposite arm/leg touch and extend, 6 reps/side
Bat winpgs, 10 reps with 2-count puase at top @ 15 lbs
Single-leg box squat with band around knee, 6 reps/leg
Strength
Front squat = 125 lbs
4 @ 75 lbs
2 @ 95 lbs
4 @ 105 lbs
2 @ 115 lbs
4 @ 105 lbs
2 @ 125 lbs
Performance
EMOM 12 min:
6 wallballs @ 14 lbs
4 toes-to-bar
Immediately into 3:00 burpees for reps = 36
Was able to hit the target 99% of the time with the 14 lb wallball.
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