Strength, Interval WOD & Sprints

AM

Push Press - 1rm
60
70
80
90
95
100xx
100 PB

Deadlift - 1rm with perfect form
60
110
150
170

Conditioning
7 rounds for total reps
1 minute HSPU
1 minute KB swings - 32kg
1 minute rest

HSPU - 25 PB, 12, 10, 10, 12, 10, 11
KB Swings - 30, 20, 18, 18, 16, 16, 20

PM
4x400m Run
+/- 5s from the quickest run = 100 double under penelty

1:22.43
1:19.54
1:22.33
1:19.40