Performance and Fitness

A.
Four sets of:
Bulgarian Split Squats x 6-8 reps each leg @ 30X0  8's with 25#
Rest 60 seconds
Single-Arm Trap 3 Raise x 10-12 reps each arm @ 2111  Weird
Rest 60 seconds

B.
Two sets for times of:
Row 500 Meters
30 Wall Ball Shots (20/12 lbs)
Rest 3 minutes

–OR–

Team Version:  14:44 with Matt & Tu
In teams of three, complete two rounds each, congo-line style, of:
Row 500 Meters
30 Wall Ball Shots (20/12 lbs)

Partner A rows 500 Meters, as soon as erg is available, Partner B jumps on while Partner A moves on to Wall Ball. Team rotates through as quickly as possible, with only one team member rowing or doing wall ball shots at a time.