Strength
A. Strict Press TUT 5-5-5 (0:3:3:0)
B. 3×15 Wypers on Pull Up Bar (quality) During Rests, complete 10 Push Ups as SLOWLY as possible)
C. 3×15 Barbell Sit Ups
Endurance
5-5-5 Romanian Deadlifts (perfect spine) then 3 Rounds of your 200 m footstrike cadence (hopefully 100+) and run as far as you can. Rest up to 3 minutes inbetween
