STRENGTH Three sets of: Back squats x 5 reps CONDITIONING Tabata: GHD Sit ups Medicine-ball Cleans (30/20 lbs) 1 min rest Tabata: Rowing Lateral Burpees 1 min rest Tabata: Supermans Back Squats (95/65 lbs) Then, 2.Km Run (25 min. Time-cap)