Skill/Strength: back squats
6x3 5 seconds down, 2 seconds pause then stand fast up! find your weight across. work in groups of 2 or 3

Conditioning: for Time (TC: 18')

400m run, then
40-30-20-10 reps of:
WBS
box jump overs
then, 400m run

Light: 4/6kg - 51/61cm
Rx: 6/9kg - 51/61cm
Advanced: 9/12kg - 61/76cm

by Louie

Comment