Front Squat (with 3 sec pause)
5-3-2-2-1-1
3 rounds
8 Pendlay Row (ahap)
*400m run
rest
*run should be faster than your mile run pace
Buns and Guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point