Tuesday the 3rd of October.

Strength : 4 rds (Gymnastics )

5 Strict Chin ups ( 3 sec hold at top of the bar each rep )

10-15 sec bar L sit

20 Sec Handstand Hold ( if comfortable in hold do 5 mtr Walks )

Every 3:00

Conditioning : EMOTM x 16 mins

1st 12 TTB

2nd 10/8 Cal Echo Bike

3rd 45 DU's or 40 Secs of SS

4th 12 HSPU or 12 STOH 40/25 kg