Strength Block 20 minutes
Deadlift x 3
Bottoms Up KB Press x 3 R/L
Scorpions x 5 R/L
**work up to a heavy DL set of 3
Conditioning
Sprint 100m
Rest 1 minute
run 200 m
Rest 1 min
Run 400m
Rest 1 min
Run 200m
Rest 1 min
Sprint 100m
**During rest periods perform 3 Strict Ring Pull ups, 2 Strict Muscle Ups or 6 Tough Ring Rows
***Runs should be max effort
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