Fitness

A. Four sets of:
Front Squat x 6-8 reps @ 21X1  6x135, 63145, 6x155, 6x165  Not too bad. Tempo makes it a bit tougher.
Rest 60 seconds
DB External Rotation x 10-12 reps each arm @ 2020
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps
Rest 60 seconds

B. For time:  7:38 burpees sucked. Too slow.
Row 1000 Meters
Overhead Walking Lunge x 20 steps 45#
Burpees x 30 reps