9/11 Tuesday A1. Overhead Squats; @ 2010; 8-10 x 3 Rest 10-15 seconds A2. Ring Dips @ 1010 ; 10 reps x 3 (or Muscle-Ups x 4-6 reps) Rest 3 minutes + Run 30 sec ALL OUT x 4, walk 3 min + 10 min rest + Row 300m ALL OUT x 4, walk 5-6 min