SWOD Modified Conjugate Week 4 Day 1 (28 min max)
A.) 18 min to find a heavy 5 rep Back Squat
B1.) Bench OR Floor Presses 3×10 (10min to complete B1+B2)
B2.) Banded FacePulls 3 sets of 20
WOD
3 Rounds:
32 Wall Balls (20/14 to 10’/9’)
24 Box Jumps w/Step Down (24/20)
16 American Kettlebell Swings (53/35)
*Goal is 9:00-10:30
12 MIN CAP