SUNDAY WORKOUT

STRENGTH: 
Single Leg Strength Complex (Bar On Back OR DB's In Hands)
1. Barbell RDL
2. Lateral Lunge
3. Reverse Lunge
* Perform 1 Rep Of Exercise 1, 2 & 3 Then Repeat For 5 Cycles Per Leg
** Going For Max Load Along With Maximal Range Of Motion - 4 Total Rounds

WORKOUT:
Run Or Row Repeats - If You Have Access To A Rower... DO IT!
400m Run OR 500m Row
* 3 Rounds Only, But If Your Time Range Differ By More Than 5 Seconds You Must Repeat That Round *

POST LOAD USED AND TIME RANGES TO COMMENTS