Thursday the 13th of September

Gymnastics : 4 sets 

30 Sec Hollow 

5 Strict knees to Elbow ( slow and controlled) 

Strength : Bench Press

5 x 4 

S/s 8 Seated DB Press

Conditioning : 2 x 5 min AMRAP 2 min rest  

20 KB Swings 24/16 kg

12 Thruster 42.5/30kg

8 Burpee over Bar