1. Front Squats 5x5
120 - 140 - 185 x 3 sets
2. Run 4 x 400m (around da block >400m ), rest precisely the time of the previous run.
2:02 (ccw) - 1:57 (cw) - 1:47 (ccw) - 1:54 (cw)
3. Hollow Rocks, 15s work/15s rest x 8 sets
8 reps straight through.
Next time try 20s on/15s off x 8-10 sets
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