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Performance
A1: Front Squat; 4 x 2.2.2; rest 10 sec; rest 1 minute
A2: HEAVY Farmer Carry; 4 x 50m; rest 2-3 minutes

Fitness
A1: Curtsy Lunge; 3 x 12 per leg; rest 30 sec
A2: Push-Up @30×1; 3 x 5-10; rest 30 sec
A3: DB Prone Row @2111; 3 x 10-12; rest 30 sec
A4: Side Plank; 3 x 30-60 sec per side; rest 30 sec

Conditioning
Deadlift – 10 – 10 – 10
Air Squat – 20 – 20 – 20
Run – 800 – 400 – 200

A: 205/143
B: 185/128
C: 135/93



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