Saturday 30th November, 2013

A) Strength:
15min to build to a 5rm Deadlift

B) Conditioning:
Run 800m
5 KB Swings 24/16kg
5 Burpees
10 Air Squats
Run 400m
10 KB Swings 24/16kg
10 Burpees
20 Air Squats
Run 200m
20 KB Swings 24/16kg
20 Burpees
40 Air Sqauts