Conditioning 1: Run
400m run
Rest 2 min
5 sets
*75-85% effort each set

Conditioning 2: Row
60 sec @ 24-26 SR
60 sec @ 20-22 SR
12 sets
*Record total metres

Strength: Back Squat
6 Back Squat; Build to a technical 6RM
*Maximum of 6 sets
*Finish before there is any breakdown in technique

Strength: Bench Press
Set 1 – 6 reps @ Shoulder Width Grip
Set 2 – 6 reps @ Wide Grip
Set 3 – 6 reps @ Narrow Grip
Rest 20 sec between sets
Rest 3 min
Repeat for 3 rounds
*Controlled down, pause for 1 sec at chest and then as fast as possible up
*Structural work, not maximal lifting!

Midline
For time:
30 GHD Sit-ups
45 Tuck-ups
60 Hollow Rocks