Workout of the Day:
A. 2 x 800m Run @1 Mile PR Pace, Rest 3min Between Efforts
B. Pendlay Row 5×3 (no Tempo, be explosive off ground)
C1. RR Reverse Lunge 4×4-8 reps (go up in weight from last week)
C2. Single Arm OH carry 4x50m / Arm
Rest 90sec
 
Competition:
Active Recovery or Make-Up