FRIDAY, OCT 31, 2014

A. At the top of every 90 sec, do:
7 touch and go box jumps 20/24"
2/4 ring dips
2/4 chest to bar strict CHIN UPS
10 sets

Rest 5 minutes. 

B. For Time:
Back Squat  x 10 reps AFAP (take your current 6 RM that you have done @ 32x2)
Run 400 meters
3 rounds