Friday the 19th of December.

Strength : Deadlift

5,5,4,4,3 @60%,70%,75%,80%,90%

Every 2:30

Bench Press

3,3,3,2,2 @60%,70%,75%,80%,90%

Every 2:30

Conditioning : EMOTM X 12 OF 40/20 SECS ON/OFF

1ST MIN : MAX CALS ON BIKE

2ND MIN : MAX DB CLEAN AND JERKS

3RD MIN : MAX CALS ON ROW