Buy in: Progressively load your barbell to prepare for the workout. Mobilize.

Every two minutes for 16 minutes, complete 3 Front Squats (straight sets)

then:

3 rounds in circuit fashion:

Walking overhead barbell lunge 10 meters

30 wall balls

12 rdl's

Buy in: 10 reps- band shoulder complex, band pull aparts, band no money drill, push-ups, sit-ups.

8 sets of 3 reps Shoulder Press

8 sets of 3 repsBench Press

Run a 200 meter acceleration. Gradually increase your running pace until you are running at about 85% of your top sprinting speed over the last 20-30 meters. You will pull something if your approach is overly zealous. Once it happens, please post to the blog acknowleding that you "heard" me, but didn't believe me, but now you do.

Work should occur in circuit fashion: 1 set of shoulder press, 1 set of bench press, run.

Buy in: Southern Star loop. Tabata downdog progression.

In 30 minutes complete as many rounds as possible of:

Run 400 meters

Rest 1 minute

Buy in: 27 reps- wall balls, kettlebell swings, push ups, toes to bar, sit-ups. Mobilize.

For time complete 27-21-15-9 reps of:

Calories (bike or row)

Burpees

Buy in:Tabata Downdog Progression. Mobilize.

Back Squat 10 heavy singles@ 85% and beyond.

Complete 3 rounds for time of:

15 thrusters 65/95

15 burpees