Tuesday

Strength

Bulgarian split squat 4 x 6 each leg

Deadlift 4 x 8

pull- up 3 x max effort

Metcon

bike or row 10 x 500m efforts

Friday

Strength

Power clean 3-3-2-2-1-1

Metcon

21-15-9 reps

Thrusters 40/30kg

burpees over bar

Run 400m between sets