#TBT – Todd Smiley
1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@75%, 2X3@85%, 1X2@90%, 1X1@95% – based on 1rm Front Squat, rest 90 sec.
1b) 5X1:00 Max Distance HS Walk – rest 90 sec.
4X400m Run – First set should be around 90% of max effort (if you have a fastest recorded 400m base off this). Then rest 1:00 between remaining sets and try to maintain the same pace each set.