30 Apr 2025

A. 3 Sets:
10 DB/KB Gorilla Rows
10 Heavy Russian KB Swings
10 KB Goblet Split Squats (each)

B. Every 5 minutes for 25 minutes (5 Sets): 400m Run

C. Recovery
30s Pigeon Stretch (each)
60s Seated Pike Stretch

Scores = FR Hold; KBS; Split Squat; Part B Slowest 400m