Voices inside you churn

Watch the city burn.

Track:

Chant 3

8x4 Hurdle hops alt static and dynamic.

3 min rest

6x50m sled sprints

3 min rest

4x60m blocks--to hurdle 1

3 min rest

Weight room:

Single arm DB push jerk 5x3

1a. SA DB bench x8

1b. SA DB row x8

3 sets

25 lb plate lunge walk x12

3 sets

Track:

Front shot x8

Back shot x8

2 laps