1) 16 min ALT EMOM
Even: 5 Front Rack Step-ups each leg (pick the weight and height)
Odd: 8-10 weighted ring rows
for the FR step-ups if you struggle with full grip on the bar do that today, no finger tips
2) Back Squat 10 x 1 @85% with a 2 second pause in the bottom
3) For Time:
3 Rounds
70 Dubs
35 Wallballs (20/14)
4) 24 minutes for total distance:
Alternate between
3 minutes of rowing
3 minutes of biking
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