Thursday the 31st of October

Strength : Every 90 sec for 15 mins  ( 10 sets) 

 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk 

Conditioning : For Time 

50/42 Cals Rower/Bike erg 

40 Swings Overhead 24/16kg

30 Box Jump overs 

20 Front Rack Lunges 50/35kg

10 Muscle ups/ Chest to Bar /Pull up