Tuesday the 20th of November

Gymnastics : Pull up and Dip 

5 rds 

5-8 Strict Pull up 

5-8 Dip 

* every 2 mins complete a set of both movements 

Conditioning: Every 3 mins for 18 mins 

8 Single arm Push Press/Jerk 22.5/15kg

12 Box Jump Overs 

16 Wall Balls 

Cool down Stretch : 10 mins