Thursday the 30th of August

Strength : Every 4  mins for 20 mins 

5 Bench 

10 Lat Raises with plates 

10 Front Raises with plate 

5 Wide Grip Pull up 

Condtioning: 3 rds  

Run 400 m

21 Thruster 40/30kg

Run 400 m

15 Thruster 

Run 400

9 Thruster 

* Time Cap 12 mins