Friday 23rd of June

Strength: 4 sets every 2 ½ mins

Deadlifts x 4 @80% + 5-10 Ring Dips/5-10 second hold

3 sets every 2 ½ mins

Bench Press x 12@60% + 10 single arm rows(5 each arm)

Workout: 8 min Amrap

12 Box Jump Overs

12 Slam Balls

12 Pull Ups/Ring Rows

12/10 Cals alternate machines