Thursday the 6th of December

Strength : Every 3 mins for 15 mins ( 5 sets )

5 Bench @60-70%

15 Russian Twist ( use weight if necessary)

15 Sec Hollow Hold

15 Sec Arch 

Conditioning: Partner Up 

2 mins max of reps/Cals 

Row 

Bike 

DB Snatch 

Burpee over Partner 

HSPU/ HRPU 

* 1 min transition between movements