Strength
Every 2:30 for 7 sets
3 Back Squat @80% 1RM

Conditioning
“Sonic Style”
Part I
3 rounds for time:
200m Sprint

Rest 2 minutes between each effort
Compare score to August 22nd 2016

Part II
3 rounds for time:
250m Row

Rest 2 minutes between each set.
Compare score to August 22nd 2016

Daily Midline/ Accessory
3 rounds for quality:
10 Westside GHD Sit ups, 45/25 (Plate)
10 Weighted GHD Hip Extension, 45/25 (Plate)

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