Monday the 6th Of November.

Strength : Front Squat

2 x 8 @60%,65%

2 x 6 @70%

Every 3 mins.

Conditioning : 4rds 3:00 mins on 3 mins off

14/12 Cals Bike

8 Thrusters 42.5/30kg

10/8 Cals Bike

8 Front rack lunges 42.5/30kg

Max lateral burpee over bar in remaining time.