October 3

1. Front Squat 3 sets of 5

2. 8 sets of 20 sec on and 10 sec off. KB swings 80/55 lbs

3. 3 rnds
    10 DL 315/205
    15 HSPU on 45 lbs plates
    then after the 3 rounds row 1000m

4. 3x10 tuck jumps. 1 min rest
    3x12. 1 foot on a box, the other on the ground jump up as high as you can. Rebound as soon as you hit the ground. 1 min rest. Do 3 sets on one leg and then 3 on the next.

5. run 800m rest 1 min x2