Strength

Work up to a heavy single Paused Back Squat!
Drop 10-15 kg and hit 3 x 2 reps at that weight.

Conditioning

With a partner

2000m Row (Alternate 250’s)
100 Burpees box jump overs 60- 50 ( All the way over ) (Alternate 10’s)
2000m Row (Alternate 250’s)
100 Burpees box jump overs 60- 50 ( All the way over ) (Alternate 10’s)

cap : 35 minutes

 

 

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