Monday
Front Squat Cardio to Heavy
0:00-2:00 10 @ 50%
2:00-4:00 8@ 60%
4:00-6:00 6 @ 70%
6:00-8:00 4@ 80%
8:00-10:00 2 @ 85%
10:00-12:00 1@ 90%
12:00-14:0010 second Heavy Walkout at 110%
14:00-20:00Heavy Single by feel
MetCon
5 rounds - 10 minute Cap
10 pistols
20 wall balls
30 double Unders
Scaled
10 high box step ups
20 wall balls
30 seconds struggle unders