Skill/Strength
Every 4 min for 16 min, (4 rounds)
8 (4+4) Front rack split squats
5-8 Dumbbell rolling triceps extensions
10-20 Landmine rotations
5-8 DB/KB presses (L sit position on floor)
Strength
For quality
10-1
Benchpress 65%RM
Frontsquat (from floor) 55%RM
*10 bench then 10 front then 9 bench and 9 front and so on
Scale down as needed
Extra time is used for foam rolling