January 5, 2014

A. Front Squat - 5 @ 60%, 5 @ 65%, 5 @ 65%, 5 @ 70% rest 2 minutes

+

In 10 minutes:

Cover Max Distance on Rower

- rest 5 minutes -

Assault Bike

30 seconds @ ME

rest 3:30 x 6

- rest 5 minutes -

15 minute cool down jog