Friday the 30th of June .

Strength : 5 Sets

4 Bench Press @70-80%

12 Gorilla rows with KB

12 Double DB Spit Squats ( 6 Each Leg)

Every 3 mins

Conditioning : EMOM x 16

1st 3 Wall Walks

2nd 10/8 Cal AB

3rd 10 GTOH plate + 5 Burpee onto plate

4th 5 Thurster 60/40kg