Back Squat 3-3-3
30/25/20/15/10/5
Wall Ball shots 10/6 Kg
KB Swings 24/16 Kg
Endurance:
3+ Hours Before or After CFE Strength & Conditioning WOD
Choose ONE of the following sports:
Swim (SS Tue, 3S Mon): 2 – 4 x 400 m/y TT, rest 3:00
Bike (SS Tue, 3S Wed): 3 – 6 x 4:00, spin/rest 4:00, hold avg. watts/distance of last week’s 4:00 TTs or better
Run (SS Tue, 3S Tue): 2 – 4 x 1000m, rest 3:00, hold within 3-5 seconds