1 1. 3 Steady Sets
15 GHD sit ups
5 DBall Clean over EACH shoulder
8-10 Ring Dips 20×1
2 2. 6×4 @75-80% of DL RM – @21×1 – must stop and reset rep on the ground. No TnG
3 3. 6×4 TnG PS – Build through your sets – AIM for TnG AND QUALITY
4 FT:
600m Run
40 Unbroken KBS – pick a weight you can go unbroken on. Push the run
400m Run
30 Unbroken KBS
200m Run
20 Unbroken KBS
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