Strength
Overhead squat positional
“ 10 second squats “
3×1  @Build from smooth to heavy !
Then
4×1 @ Heavy
  • tempo OHS – should take 10 seconds to go down and up
Conditioning
For time :
18 chest to bar pull up
800 m run
18 C2B
600 m run
18 C2B
400m run
18 C2B
Extra:
Every 2:00 for 12 mins
1 set of strict/ kipping HSPU
( negative split )