Thursday 5/9/13


5×3 Tempo High-Bar Back Squat (heaviest possible)

Tempo is quick down, 5 second pause in absolute rock bottom, bounce and stand up

4 rounds of:
Run 400m
Rest 1:1

These should be all out max effort as fast as you can possibly go each round

12 rounds of:
Sprint 20 seconds
Walk 40 seconds

Each sprint should be an all out effort as fast as you can possibly go

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