A. accumulate 4:00 in barefoot IND w/ spinal twists as desired
B1. back squat @ 31X1 X 6-8 X 4; rest 30 seconds
B2.weighted pull-ups @ X010 (strict) X 5-7 X 4; rest 90 seconds
C. run 400 meters X 4; rest 90 seconds
Performance
A. front squat @ 32X1 X 8-10 X 3; rest 2:00
B. Overhead press @ 1120 X 6-8 X 3; rest 90 seconds
C1. run 4:00 @ 80%; rest 2:00
C2. row 4:00 @ 80%; rest 2:00
C3. run 4:00 @ 80%
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