Strength:
L3: Deadlift 5×5 @ 70% 1rm +5-10
L2: Deadlift 5×5 @ 70% 1rm +5-10
L1: Deadlift 3×5 @ 70% 1rm +5-10
Conditioning:
All levels:
Tabata mash-up:
Push-ups
Bent-over Barbell row (Med weight)
Rest 5 minutes
then
Row 750m all out
Strength:
L3: Deadlift 5×5 @ 70% 1rm +5-10
L2: Deadlift 5×5 @ 70% 1rm +5-10
L1: Deadlift 3×5 @ 70% 1rm +5-10
Conditioning:
All levels:
Tabata mash-up:
Push-ups
Bent-over Barbell row (Med weight)
Rest 5 minutes
then
Row 750m all out