SATURDAY

Strength/Practise:

Testing couplet: Deadlift 5,3,3,1,1,1 + strict weight'd Dip 5,3,3,1,1,1

Conditioning:

For time:

21 HPC 60/40k

21 burpee bar hop

100 Du

5 HPC

15 BBH

75 DU

9 HPC

9 BBH

50 DU

Core finisher: 3RFQ 15 each side plank pulse + 5 x weight roll downs

Big Kahuna:

Sprints: 6x200m sprints on 2min turnarounds