Monday the 21st of November.

Strength : Front Squat

2 x 8 @50% 2 x 6 @60%, 2 x 4 @70%

Super set with Bulgarian Split squat. 10 reps. 5 Each leg.

Every 3 mins

Conditioning : 14 mins AMRAP

50/42 Cals

30/20/10

Barbell Thrusters 40/30kg

Burpees over Bar

50/42 Cals

10/20/30

DB Snatch

Burpee Box Jump overs

* Alt between bike and row.