SKILL – L-Sits
STRENGTH – Back Squat 4×4
Try to work heavier than your last successful 4×4.
METCON – 3 Rounds (with one minute rest between)
25 Wall Balls
20/15 Calories Rowing
15 Shoulder to Overhead (95/65)
These exercises can be done in any order but you are attempting to finish everything in under 4 minutes. You will have 3 scores at the end which will be your times for each time through.