• Warm-up
    3 Steady Rounds
  • 20 1 Second Pause Cossack Squats
  • 15 Dumbbell Front Squats 
  • 500/400m Row

  • Strength (20 mins)
    Back Squat 3×3@82.5%

  • Conditioning (CAP 17)
    3 Rounds
    100 Double Unders
    15 Squat Cleans 95/65
    18 Pull-ups