Strength/Skill
Front Loaded Walking Lunge- Weighted
1-2-2
*Increase to hard but doable weight each round
**1 rep equals 30 feet

Back Loaded Step Ups- Weighted
100 step ups at 20 inches
*Utilize the weight you ended with on the lunges

MetaHIIT: Hi Density- 7 rds. 2 min. per round
10 x Back squats
1/1 x Turkish Getups (44#/26#)
2 x Shuttle Sprint
5 x Front Squats

*Squats: bar on ground and moved into posistion, do not use stands.
**Male weight 95#, Female weight 65#

Post your scores to the Whiteboard.