Strength/Skill : 15 Mins
10 Pistol Squats
30 Double Unders or 30 Secs of Practice
5 Strict Ring pull ups or Rows or Muscle ups
* quality reps is what we are after.
Conditioning : Partner up
Every 3 mins for 18mins
12 STOH 60/40 Kg
16 Burpees over Bar
12 Front Rack Lunges 60/40kg
* partner up with someone who is using same weight on barbell if possible.