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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