January 17th

A.Six sets of:

Front Squat with a Pause 3-4 reps @ 4/1/1

Rest 2 minutes between 

B.
Every 4 minutes, for 16 minutes:

Ground to Overhead Barbell Cycling

*Set 1 – 9 reps  (75/55)

*Set 2 – 9 reps (75/55)

*Set 3 – 9 reps (95/65)

*Set 4 – 9 reps (105/75)

C. 

6 sets * 200 m run repeats 

1 min rest between 

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