A.3 sets @ 85%
10 KB/DB front squats @ heavy
run 200 meters
rest 60 seconds b/t sets and after 3rd
B.3 sets @ 85%
15 P.lette push-ups
row 200 meters
rest 60 seconds b/t sets and after 3rd
C.Z1 for 5:00
Performance
A.In 10 minutes, work to a heavy 5 rep front squat
B.barbell bent over row @ X020 X 6-8 X 3; rest 90 seconds
C.for 12:00 @ Z2
row/AD/run 90 seconds
heavy Farmer’s carry 100 meters
12 hollow rocks
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