Today's workout starts with a one-rep-max test for the front squat. If this is your first time performing a front squat, make sure to watch the instructional video on the exercise database before you get under the bar! You can use the same warm-up plan from Day 1 to get ready for your max attempts.
After you finish your max testing, head right into your circuits. For the negative pull-ups, try to slow down the eccentric portion to 3-5 seconds. The longer it takes you to lower yourself, the better.
Your last circuit is all about conditioning. As soon as you finish your 400-meter sprint, I want you to drop down and do 20 sit-ups. You'll be crawling out of the gym after you finish this workout, but the results will be well worth your effort.