Thursday the 8th of November

Strength : Every 3 mins for 18 

10 KB/DB Step Up on 20” Box 

5 Strict Chest to Bar / Pull up 

20 Sec Nose to Wall Handstand Hold 

Condtioning : For Time 

21-18-15-12-9-6-3

DB Snatch 

Push up 

Sit up 

* 12 min Cap 

Finisher : 4 rds 

20 Russian Twist 

10 Straight Leg Raises

10 Hollow rock/ Hold