Monday 14th October, 2013

Strength:
Front Squat
Build up to a 3RM
then
3sec Pause Front Squat
3×3 80%

Conditioning:
500m row
50 thrusters 20/13kg
50 burpees
800m run

*Conditioning will run in heats of 3 people, they will start every 2:15min.