A. Deadlift w/ Pause Below Knee – 5×5; Rest 3 minutes (same weight across something that is tough for the last two reps)

Bi. One and Quarter Front Squat – Every 90-sec x 10: 2 reps (same across prioritise speed and positions)

Bii. Front Squat – Quickly build to a tough ten (one attempt only)


2 sets
60-sec Assault Bike @85%
60-sec Rest
60-sec Ski Erg @85%
60-sec Rest
Rest 3 minutes between sets

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