Resisted Walks: 4 x 30m
Resisted Sprints: 6 x 30m
Front Squat: 2 x 5, 3 x 3
Upright Row w/ DBs or KB: 4 x 8
For time:
200m Run
40 Plate Thrusters (20kg / 10kg)
300m Run
30 Plate Thrusters (20kg / 10kg)
400m Run
20 Plate Thrusters (20kg / 10kg)