Wednesday the 6th of October.

Strength : Every 3 mins for 15mins (5 Sets)

Bench x 4 @70%

Handstand hold 20 sec

10 Single Leg V ups + 20 Russian Twist

Conditioning : Part (A) 6 mins

10 Swings Russian

10 Slamballs

10 DB push press

Part (B) Partner up 9 min AMRAP

40/30 Cals AB or Bike

20 C2B\Pull ups

20 Down ups

40/30 Cal Ski

20 Box Jumps

20 DB snatch