Strength

Deadlift

7 sets: Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7

• –  3 Reps @ 70%
• –  1 Rep @ 77%
• –  3 Reps @ 70%
• –  1 Rep @ 82%
• –  3 Reps @ 70%
• –  1 Rep @87%
• –  10 Reps @ 65%

Conditioning

“Tri Sprints”

3 Rounds:
30/20 Calorie Row
30/20 Calorie Bike
30 x 10m Shuttle Sprints

*3:00 rest between rounds.