A1 Back Squat @ 32×1 x 3 reps then 3 fast reps @ 65-70% x 3 sets
A2 Neutral Grip Chin up (weighted) @ 5xx2 (deep chest) x 3 *try to add in some weight this week
A3 DB OH carry x 100’ per arm x 3
top of every 5 minutes for 15 minutes complete the following
15 FS @ 135/95
**fs weight should be unbroken. You can drop weight or increase weight if you want.
**for those who are fast.. shoot for 800m each time
**if the 600m takes you longer then 3 minutes then drop distance to 400m