Monday the 23rd of July

Gymnastics : 7 mins 

3 Wall Walks 

30 sec Plank Hold ( use rings if possible)

Strength : Back Squat 

Every 3 mins 

10-8-8-6

Sets @ 50%,60%,65,70%

Condtioning : 

For time: 0-5 mins 

30 Push-ups, hand-release 30 Front Squats 40/30kg 30 Pull-ups Rest 3 mins minutes

For Time  20 Push-ups, hand-release 20 Front Squats 50/35kg 20 Pull-ups