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