Aerobic Capacity:
400m x 4 @ 1:30-2:00 Rest 3:00 (speed should be moderate – should not be redline work)

Strength
1.) Deadlift: 10 x 2 @ 55% – Speed; EMOM
2.) 100 Front Rack Lunges w/ light-moderate load

Accessory:
12 Min EMOM:
– 45 Sec. KB Hold @70/53
– 12 GHD Sit UPs
– 10 BB Reverse Curl