Friday 28th of June

Strength: Every 5 mins x 4 

6 Deadlifts @70%

12 Single Arm Rows 

12 Weighted Step Ups 

5-10 Strict Pull Ups

Core: 3 rds of 30 on 30 off

Leg Raises 

Flutter Kicks 

Reverse Crunches 

Workout: 9 MIN AMRAP

Bike 500m

15 Push Ups 

30 Double Unders/SS

15 Kb Swings (Russian)