25.6.19

Strength/Skill
Front Squat
10 Reps @ 50%
8 Reps @ 60%
6 Reps @ 70%
4 Reps @ 80%
2 x 2 Reps @ 90%

Rest 60secs between sets

Conditioning
EMOM 16
Min 1 - 10/7 Calorie C2 Bike + 10 Prisoner Squats - FAST
(Standing Only + Damper 6-10)
Min 2 - 15 GHD Sit Up’s
Min 3 - 10 Burpee Box Jump Over’s @ 24/20”
Min 4 - REST

You have a miximim of 50secs to complete the number of reps in each minute. Move fast and earn your rest!