102918

Roll

Runner's Stretch

Ankle Opener

Wooden Quarters;

(flat #woodwaytreadmill)

¼Mile @ 7.0mph & 1% grade

¼Mile @ 7.5mph & .5% grade

¼Mile @ 8.0mph & .5% grade

¼Mile @ 8.5mph & .5% grade

8 Rounds

00:90 Woodway Push (curve)

00:30 Rest

00:30 Alternating #45 DB GTOH (Muscle Clean)

00:30 Rest

Superset:

1a. Front Squat #115*6, 165*6, 185*6, 205*6

1b.  Alternating KB Clean & Push Press 24kg*1, 28kg*1*3

Lay Still 06:00