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Monday the 11th of December.


Strength : Front Squat


2 x 6 @50%,60% 2 x 4 @70%,75% , 2 x 2 @80%,90%, 1 x 95% 1 x 100+%


Every 2:30 ( if not maxing out do sets of 5 reps )


Conditioning : Partner . 16 min AMRAP


24 Lateral Burpees over bar

24 Thrusters 42.5/30kg

40/34 Cals Row

24 C2B/Pull up

24 Lateral Burpees over bar

40/34 Cals Bike erg




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