8.28.12

Strength: Back Squat 3 x 5. Refer to 8.8.12. Add 5-10lbs. Conditioning: Option 1.) 3 rds of 300-yd Shuttle Run (6 x 50-yd); Option 2.) 10rds of Row :40 sec On, :20 sec Off for max distance; Option 3.) Amrap in 7-min of Burpee Box Over's @ 20"