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Wednesday the 10th of November.


Part (A) EMOTM X 12


1st 5-8 Strict Chin up

2nd 16 DB Row

3rd 20-30 Sec Handstand Hold



Part (B) 6 mins


8 HSPU or Double DB Push Press

32 Double unders or 50ss

8 Reverse Lunge with Plate



Part (C)


10 min AMRAP Partner up


30 Cals Ski/Assault Bike

Run 100m together

12 Burpee Box Jump/Step