Strength:
A. Front Squat: 4×5 @ 32×0 Tempo
B. RDL: 3×8 @ 40×0 Tempo
Conditioning:
In a team of 3, Row 4500m
or,
In a team of 2, Row 3000m
Extra:
A. Strict Press: 3×8
B. Spend 3 mins in the bottom of a KB
A. Front Squat: 4×5 @ 32×0 Tempo
B. RDL: 3×8 @ 40×0 Tempo
In a team of 3, Row 4500m
or,
In a team of 2, Row 3000m
A. Strict Press: 3×8
B. Spend 3 mins in the bottom of a KB
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