Strength: 18 minutes to complete 3 working sets of
4 Deadlift 80-85%

superset with;

12-15 Bench Dips (add weight as needed)

Rest 2

Conditioning: Get as far as possible in 18min….

10-20-30-40-50-60
Front Rack Lunges 75/53
American KB Swings 53/35
Push-Ups
*200m Run After Each Set