Workout Of the Day
A.) Back Squat
8 @ 75%
5 @ 80%
3@ 85%
3 @ 90%
*Rest 90 seconds; goal is no pause at the bottom or top with every set

B.) Every 90 seconds for 10 sets:
Alternate:
10 Push Jerks @ (135-165# - m) & (95-115# - w)
220 meter run
*At 3-2-1 Go!...perform 10 push jerks. Then, at 1:30 perform a 220m run. Then, at 3:00, 10 more push jerks…and so forth