Strength
a) Box Squats (just below parallel) – 6×5 @ 75-80% (heavier than last WK)
b) Decline Bench Press (bench near water cooler) – 8×5 @ 75-80% (easier than flat bench)
c) GHD Hip Extensions – 4×12 (weighted with DB behind head)
d) Decline Sit-ups (bench near water cooler) – 10×10 (rest 60 Sec between)
Conditioning
5x200m Sprints on the Assault Air Runner
—Rest 2 minutes between each effort