S&C
Deadlift 10,8,5,3,3,3 [2min between sets]

[rest 5min]

4min continous running clock

Hollow Rock – Superman

*Goal is to stay under ‘tension’ for the entire 4min.  Roll back and forth from one position to the other as form begins to break.

Endurance
Hill Repeats

Run – 2x 1200m with 8-10% grade, 2min rest between efforts
Row – 2x 1500 with dampener @ 8-10, 2min rest between efforts
*Max speed on all efforts