Friday the 2nd of August.

Strength : Every 4 mins for 20 mins (5 rds)

Deadlift x 3 @80%

Bench Press x 3 @80%

14 KB Gorilla Rows

5 Strict HSPU or 3 x 5 sec Negatives or 20 Sec HS Hold

Conditioning : AMRAP 10 mins

15/12 Cals alt machine

12 DB Snatch

8 Single Arm OH Lunges

6 Burpee over DB