Monday the 1st of July.

Strength : Front Squat

5,4,3,3,2,2 ( Build to a heavy double)

Every 2:30

Conditioning : 3 mins on 3 mins off x 4

Bike 18/14 Cals

8 STOH 50/35kg

Bike 12/10 Cals

8 Front Rack Lunges 50/35kg

Max Burpee over bar

*Alt with rower every second round.