Warm Up
3 x
200m run
high knees
butt kicks
lunges
PVC pass through
PVC good mornings
10 KB swings
3 strict pull ups

Strength (10min cap):

3rm weighted pull ups
+ 4 x 5 pendlay row - heaviest possible (started with green band for pull ups and then kept on doing black band. did 45lb pendlay row to work on form)

Skill/Conditioning (25min cap):
*superset these

3 x 3min Double under practice
3 x 500m row or 400m run (all out efforts on each interval) - did 400m run
3 x 20yd DB Death Walk

Conditioning:

75 burpees in 5min (did 41-42 in 5 mins)

• this can be done any way and as fast as you want, however we will set up a metronome to 60bpm to keep tempo and will put you in a pace to complete 40 in sub 3min. *Do your best to maintain the pace and see how you feel at the end of 5min, bet it will surprise you!