Tuesday the 7th of August

Gymnastics: 14 mins 

Plank hold 20 secs ( use rings if possible )

5-8 Strict HSPU or seated 5-8 seated DB Press 

5 Strict Chest to Bar Pull up

20 Russian twist 

Condtioning : EMOTM X 30 mins 

1st Cals on Rower 12/9

2nd 12 DB Front Squats 

3rd 10 Burpee 

* add 1 Burpee each rd