15m - Dynamics

5m - Prep

Rest of class to complete - 6 sets:

  • 2 Pause Back Squats @ 105%

-30s rest-

  • 3 RDL @ 75%

-2m rest-

Optional Conditioning (not accounted for in the 60m class time):

  • 2,000m Row - Ascend in intensity every 500m