With a 30min running clock:
0-10 min: 1 mile run
11-20 min: Find 1 rep max Front Squat
21-30 min: 2k row
Lactate threshold baby. We are testing to see how hard you can push without flooding your body with lactic acid. Stay under that redline, but go hard.
20 Shoulder to Overhead (S2OH) (185/125)
This is going to be fun. Shut your brain off and move as fast as you can. The S2OH is heavy, but try to do as few sets as possible. This is a sprint!