Wednesday the 28th of November

Gymnastics : 8 mins

1 Wall walk with 15 sec hold ( upscale to palm raises/shoulder raps)

Handstand walk practice

3 Strict Chins with tempo 325 ( 3 sec pulling up 2 secs at top and 5 descending )

Conditioning : Teams of 3

18 min AMRAP

10 TTB/Strict Knee Raises

10 DB Front Squats 15/10kg

Row/Bike 10/8 Cals

* relay style rounds