This will be modified for the majority. You will need only to ask someone who has done it in it's entirety to get an idea of the bliss of Delayed Onset Muscle Soreness. Nice and easy on these and be thankful it's the Week-o'-Form.
400 meter Run
__ x Back squat 135/95
__ x Rounds
And from Dr. Attia at the Eating Academy an announcement of the Nutritional Science Initiative. A collaboration of some of the sharpest folks in the nutritional arena supporting and conducting reproducible research that supports truly healthy food intake.