Wednesday the 30th of October

Strength : Every 3 mins for 15

5   Bench Press

10 KB Step ups on 20" box 

Conditioning : Every 2:30 mins 15 mins 

10     Thruster 50/35kg 

10     Burpees over Bar 

* you should be able to do Thrusters unbroken so scale weight if needed

125 views