Thursday the 2nd of August

Midline : 6 mins 

20 Russian twists 

15 Reverse Crunch 

20 Sec Side Plank each side 

Strength   : Every 90 secs for 9 mins ( 7 sets ) 

5 Power Clean & Push Jerk 

Condtioning : Every 2 mins for 10 mins 

10 Front Rack Lunges 40/25kg

10 Burpees over bar ( Lat ) 

* scale the weight wisely