8 x 4:00 Sets

(20/17)(25/20) Cal Row

10 Front Squats (115/75)

3/5 Wall Walks

For today, we are looking at a steady, moderate pace, on the row.  Looking to get the row done in about 1 – 1:15.   Fast transition from the row to what should be a fairly light front squat weight for you.  Complete all 10 unbroken and make your way to the wall.  You should be at about the 2:00 mark at this point.  Given that, these wall walks should take no more than 30 seconds so pick number of reps you can get done in that timeframe so you have 1:30 of rest.  Overall, this is a very intense working time period with the reward coming from a longer rest break.