Speed Strength

a) On 30s x 10mins of:

2 Banded Deadlifts 40%

b) On 30s x 10mins of:

2 Bench press

*Go for technique and speed
CFO Class: MetCon

For time:

10 Rope climbs
30 Cal Bike
100 Sumo deadlift high pull 2/1.5p
50 Wallballs 20/14 lbs
200 Double unders

Endurance

On 1min x 15mins:

40s Row
Gymnastics Condtioning

On 1min x 12mins of:

Min 1- 5 Deficit hspu
Min 2- 30s HS walk