Strength
a) Back Squat – 1×5 @ 70%, 2×3 @ 80%, 5×1 @ 85%+
b) Bench Press (Yukon Bar) – 5×5 @ 80%
c) Strict Pull-ups – 5×10 or 5×5 (5 Sec negatives)
––Find a heavy single for part (a). Don’t go for PR.
Conditioniong
EMOM x 10 – 1 Lap Heavy Prowler PushÂ
—-Should take about 15 Sec each lap