Tuesday the 12th of November

Strength : Every 4mins for 20 mins 

4 Bench Press 

5 Strict Chest to Bar

20 Sec Handstand Hold 

Conditioning : Partner up 

80/70    Cals Bike erg

50          Swings 24/16kg

80/70    Cals Rower

50          Slam Balls 

80/70    Cals Assault Bike 

50           Toes to Bar 

 * Time cap 15 mins