Monday the 8th of August

Strength : Front Squat 

Every 3 mins for 12

6 Squats 

Working sets are 50%,55%,60%,65%

Accessory : 4 rds 

30:30 

Plank 

Condtioning : 

Run 600m

Then 

15/12/9/6

DB Snatch

Burpee Box Jump

* 12 min Cap