Strength : Deadlift 1 x 10 @ 50% 2 x 8 @60% 2 x 6 @70% 1 x 4 @80% Every 2:30 Conditioning : 3 rds of each movement ( 40s on 20s off...

Endurance : Partner up. 15 mins 100/90 Cals Bike Relay run 400m 80 Cals/70 Cals Bike Relay run 400m 40 Burpee Max Cals Bike 15 mins Rest...