Warm-up:

200m Run then Junkyard Dog Warm-up Drills.

2 rounds each of 10 reps of part 1 and part 2.

Strength:

4 sets Sumo Deadlift x 5 reps @2112

*2sec lowering, 1sec full stop at the ground, 1sec up, then a 2sec squeeze at the top

Conditioning:

2 person team

4rds each

15/12 Row

20 Russian Kettlebell Swings

4rds each

15/12 Row

8 Double Dumbbell Box Step Overs