Warm up
Run 400
5 pull-ups
10 push-ups
15 squats
2x times thru
Skill
5 x 3 back squat at 275 ( focus on quick acceleration to the top of the squat.
Workout
Row 500 Metres
30 Burpees
10 X push press/ Push jerk basically get the weight overhead press.. @ 165#
This was a challenging workout and but i was able to do prescribed when most other people could not..
i am aso getting stronger on my run.
