A. weighted pull-ups X 3 X 3; rest 2:00
B. run 400 meters X 4 (3rd interval is the hammer); rest 2:00
C. 50 hollow rocks
Part 'b' looks like-
400 #s 1 and 2 within 5 seconds of each other.
400 # 3 is 5-8 seconds faster than 1 and 2.
400 # 4 is back to same time as first 2 400s.
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