Friday the 29th of July.

Strength : Part A

Pause Deadlift : 4 x 4 @ 50-60%

Pause 3 secs below Knee

Every 2 mins

Strength : Part B

Pause Bench Press 4 x 4 @50-60%

Pause 1 inch from chest.

Conditioning : For Time

21-15-9 Pull ups/Rows

15 Box/Steps overs + 10/8 cals after each set.

Time Caps 10 mins