Strength: 45 seconds on 15 seconds off. (Form during movement not speed of movement)
Hollow rocks
Side plank pulse
Side plank pulse
Superman raises
4 times through (16 minutes)
Conditioning:
In pairs 0 to 5 minutes
Swapping every 5 reps max ground to overhead 35/50
5 to 10 minutes
Swapping every rep max 100m runs
10 to 20 minutes
Swapping every 15 reps max wall balls
Mod 1: 20/30
Mod 2: 50/60
Extras:
6x2 Back squat at 80%