Conditioning 1: Run
400m run
Rest 2 min
6 sets
*75-85% effort each set
*Compare to last week

Conditioning 2
60 sec Row/60 sec Rest
5 sets
60 sec Ski Erg/60 sec Rest
5 sets
60 sec Bike/60 sec Rest
5 sets
Complete as one piece, no rest

Strength:
6 Close Grip Bench Press
Rest 60 sec
6 Back Squat
Rest 60 sec
6 sets
*Progressive weight, no fails