Workout
400m run
Directly into
5 rounds of
10 Renegade rows (5/side)
5 DB front squats
5 DB push press
Directly into
400m run
MODs
Shoulder taps x 20 (10/side)
Goblet/air squats
BB push press or push ups
Bike or row 2 min
Strategy
Use a mod/heavy weight for all moves as the reps are low
Push the pace on the runs, especially the last one
Set yourself up to move well with deep squats, solid lockouts and
full pulls on rows
Build
Alt Tabata – [..]