Monday October 17th

A. Complete Four Sets of:

Tempo Front Squat x 3 reps

@ 32X1. Start at approximately 55-60% of 1RM

Rest as needed between sets

B. Every 4 minutes, for 12 minutes (3 sets), for times:
400 Meter Run 
10 Front Squats (155/105)

Front Squats are performed from the floor.

HERD FIT

Every 4 minutes = 3 sets of:

200 Meter Run

20 Goblet Squats