Tuesday the 10th of September

Strength : Barbell Front rack lunge 

Every 3 mins for 15 

10 reps 5 R + 5 L 

Conditioning : Partner up 

10 rds 

40 Double Unders or 5 penguin jumps + 40 single skips 

8 Pull ups 

6Front Squats 60/40kg 

* 1 person does full round before other person starts 

Time Cap 15 mins