STRENGTHSplit squats 6x5 (3 sets each leg) Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead.

CONDITIONING In a 10 minute window: DB walking lunge 14 steps 20/15kg (across width of gym - 7 down, 7 back) Bear crawl width and back (competitors handstand walk 1 width)