Friday 22nd April

Strength
1) Strict Press 5 x 5RM
2) Bent over row 3 x 8RM between sets

Conditioning
1) Row 2km*
*Must hold 5 seconds below 500m split time from 2km row, rest 30
seconds before continue if above

2) 3 x Shuttle suicide runs.. (1:1 work: rest ratio)
Run 10m up + down
Run 20m up + down
Run 30m up + down
Run 40m up + down
Run 30m up + down
Run 20m up + down
Run 10m up + down

Simon Lee