A. Back Squat – 5, 3, 5, 3, 5, 3; Rest 2-3 minutes (wave loading)
Bi. Banded Sumo Deadlift – Every 30-sec x 20: 1 rep (prioritise speed over weight)
Bii. Sumo Deadlift – Quickly build to a tough ten touch and go (one attempt only)
+
3 sets @85%
Run 400m
50 Double Unders
Row 500m
Rest 3 minutes
