Strength/skill
Back Squat – 15 mins to establish a 20 rep max
Week 3/6 add 2-5kg (total 4-10kg from week1)
First time start with 70-75% 1 rm
3 sets of 2 min for ME handstand hold – 1 min rest
Conditioning
10 – 60 sec rounds
30 secs rest
10 Deadlifts 100/60
ME bar over burpees