Friday the 1st of October.

Strength : Deadlift

6,6,4,4,3 @60%,65%,70%,75%,80%

Every 2:30

Conditioning :

30/20/10 KB Swings

15/10/5 Pull ups/C2B or 5/4/3 Bar Mu

Run 200m after each set of KB and Pull up ( 3 runs in total )