Strength
Front Squat (5-5-5)
2-sec pause in bottom of every rep
5 reps each @ 35%, 45%, 55%
Alternative: 3×5 @ 60-65% of last week’s set
OPTIONAL SUPERSET: 30-45 second Wall-Facing Handstand Hold (3 sets)
Conditioning
Choose Row Ladder if you cannot run — everyone starts together and uses Gym Clock to monitor time
Descending Run Ladder
For Time:
Run 800m
Rest 3 min
Run 400m
Rest 2 min
Run 200m
OR
Descending Row Ladder
For Time:
Row 1000m
Rest 3 min
Row 500m
Rest 2 min
Row 250m
Cool-Down
Couch Stretch, 3 mins/side