Strength
In 20 minutes work up to heavy Over Head Squat...Next:
5 sets of 3 reps @ 70%, rest 2 min b/w sets
Conditioning
7 rounds...
15 KB swing at 1.5 pood
2 min air dyne or row all out
2 min rest
*scale to run if you have to.
Next:
5 sets of 3 reps @ 70%, rest 2 min b/w sets
7 rounds...
15 KB swing at 1.5 pood
2 min air dyne or row all out
2 min rest
*scale to run if you have to.