Week 12(of 12), Day 69

A. Build
Front Squat – 1-1-1-1-1-1, Pause 2 sec at the bottom of each rep, you may go up in weight

B. Condition
12 Front Squats
400 Run
10 Front Squats
300 Run
8 Front Squats
200 Run

Alpha – 185-205/120-135
Bravo – 155/105
Charlie – 135/95
Delta – 95/65

Extra
Russian twist – 20-20-20