Thursday the 20th of December

Strength : Every 3 mins for 18  

4 Bench @ 70%

8 Seated Dumbell Press

20 Sec Plank ( use Rings if possible )

Condtioning : 

12-10-8-6-4-2

Box Jump 24/20

DB Snatch 

* 30 Double Unders after each set 

Cap : 12 mins