Strength
10 x 3 reps squat @ 50% - speed focus
10 x 3 reps deadlift @ 50% - speed focus
Capacity
5 rounds
In 3 minutes
500m row or run
Max reps box jumps
Rest 2 minutes between rounds
Strength
10 x 3 reps squat @ 50% - speed focus
10 x 3 reps deadlift @ 50% - speed focus
Capacity
5 rounds
In 3 minutes
500m row or run
Max reps box jumps
Rest 2 minutes between rounds