A1  Back Squat; x 6 reps @ 75%x3 sets, rest 45 sec.
A2  Barbell Prone rows x 10×3, rest 45 sec.
5 rounds
12 pull ups
10m right arm walking lunge
10m left arm walking lunge
100m shuttle run (50m out and back)
rest 60 sec.
**goal is to get faster each round and sit @ 85%-90% effort for last 2 rounds