Friday 16th June

Conditioning
1) For time: (21 min cap) 
5 x Rope climbs
50 x Burpees
4 x Rope climbs
40 x Burpees
3 x Rope climbs
30 x Burpees
2 x Rope climbs
20 x Burpees
1 x Rope climb
10 x Burpees

2) Running intervals
Choose:
4 x 400m every 3 minutes
3 x 400m every 4 minutes

Extra
Overhead squat (racks) 
10RM 5RM 3RM

Simon Lee