Thursday the 28th of November

Strength : Every 3 mins  for 18 mins (6 sets) 

4 Bench Press @ 70-80%%

6 Strict Chins 

8 DB rows each side 

Conditioning : For Time 

15 Front Squats 50/35kg

Run 200m 

12 STOH the first 50/35kg

Run 200 m 

9 Thruster 50/35kg 

Run 200m

12 STOH 50/35kg

Run 200m

15 Front Squats 50/35kg