A. 4 x 5 back squat. First 2 reps w/a 3 second pause at the bottom. Last 3 reps normal
B. 50-40-30-20-10 wallball 20/16
10-20-30-40-50 calorie row
*Any time you break a set of wallballs there is a 5 rep burpee over the rower penalty after set is completed