Wednesday

Strength

A. 400m Repeats
Every 4:00 x 12:00 [3 sets]
-400m Run
*Rest remaining time.
Score each set individually 
Sub Options: Row 500/400m -or- 40/30x Cal AB

Conditioning

B. 'Tower of Power' 
Back Squats
1:00 of Work
3:00 of Rest

5 Rounds Total...
Rd 1 = 1pt / Rep
Rd 2 = 3pts / Rep
Rd 3 = 7pts / Rep
Rd 4 = 3pts / Rep
Rd 5 = 1pt / Rep

Men's Loading:
F: Use DBs or KB's in Goblet (build)
P: 135/185/225/185/135
S: 185/225/275/225/185

Women's Loading:
F: Use DBs or KB's in Goblet (build)
P: 95/125/155/125/95
S: 125/155/185/155/125

Total score = Reps x Points
Scale as needed