Wednesday July 3rd

A. Complete Six Sets of:
Tempo Front Squat x 2 reps @ 32X1

Tempo 32x1 means: Down for 3 seconds, pause at bottom for 2 seconds then explode from bottom for 1 second

B. Three rounds for time of:
30 Wall Ball Shots (20/14)
15 Chest-to-Bar Pull-Ups

HERD FIT
3 RFT:
15 Wallballs/Golblet Squats
15 Ring Rows