Friday the 30th of September.

Strength : Deadlift

5 x 4 @ 70% . Superset with 8 2 x DB RDL

Every 3:00

Conditioning : EMOTM x 12

1st Round of Macho man ( 3 PC, 3FS,3 STOH) 65/45kg

2nd 10 Box Jump overs

3rd 40 Double unders or 60 SS