3rds –
In 3m complete the following:
Sprint 400m
Max S2O in remaining time (heavy by feel)
Rest 1m between rds.
2rds –
In 6m complete the following:
Sprint 800m
Max S2O in remaining time (same weight)
Rest 1m between rds.

“It’s the friends you can call up at 4am that matter.” – Marlene Dietrich