Thursday

Complete 3 Sets of:

 7 FRONT SQUATS immediately followed by 

 13 BACK SQUATS

Rest as needed between efforts

Then, using a running clock on a 5min interval...

Complete 3 Individually Timed Rounds of:

  Tower RUN

  20 Pull-UPs

Rounds start at the 0, 5 and 10min marks

The GOAL is to be consistently fast

People depend on YOU!