A. Intervals

3 mins on / 1 min off x8

A)
16/22 Cal Row
20 Goblet Squats (12.5/20)
ME Farmers Carry (2x 16-32kg)

B)
200m Run
10 SA Devils Press (12.5/20 kg)
ME Wall Balls

A1. Front Squat 3 x 5-8

5-8 Front Squat
5-8 Front Squat
5-8 Front Squat

Work at RPE 8-9

A2. One Arm Dumbbell Shoulder Press 3 x 5-8

5-8 One Arm Dumbbell Shoulder Press
5-8 One Arm Dumbbell Shoulder Press
5-8 One Arm Dumbbell Shoulder Press

Work at RPE 8-9

B. Range of Strength Work

3 sets of:
5 beast sleepers with 5s eccentrics /side
15-20 Banded internal Rotations with 1s hold in peak contraction

3 sets
5 weighted hand supported Hip Airplanes / side
5 Zercher Jefferson Curls with 5s eccentrics