"CEMENT MIXER" Every 3:00 for 7 Sets: 400 Meter Run 12 Toes-to-Bar 

Strength

TEMPO FRONT SQUAT On the 2:00 x 6 Sets: 2 Tempo Front Squats   5 Second Negative   2 Second Pause In Bottom Sets #1+2 – 2 Reps @ 62% of 1RM Front Squat Sets #3+4 – 2 Reps @ 67% of 1RM Front Squat Sets #5+6 – 2 Reps @ 72% of 1RM Front Squat