Monday the 12th of November

Gymnastics : 8 mins 

15 Sec hold  with ( shoulder tap/ elbow tap/ palm raise  ) 

15 Sec L Sit ( use rings/ Dip  or KB )

Strength : Push Press  

2 x 5 @50%

2 x 4 @65-70%

1 x 3  @80%

* every 2 mins 

Conditioning: 8 min Ladder 

10 Wall Balls

5 Chest to Bar/ Pull up

Add 2 Wall Balls + 1 Pull up 

E.g 

12/6 14/7 16/8 ..... until the 8 mins