In the morning, I may not make it in (sick as a dog right now), so if I don't, MAJ Radik will be running the show. Sorry if I can't make it in, you all fire me up!!
Run 1 mile
then rest for 3 minutes
4 x front squat (95/65)
4 x sumo deadlift high-pull (95/65)
NOTE: For the run you have options - either run outside from Arvin to Koszcuiko's Monument and back (wear your reflective belt!), run on the treadmill, run 4 x gym loops, or run 11.7 laps on the Hayes Track.
NOTE2: Scale weight as needed - your legs will be tired!
Post time for run and number of rounds complete to comments.