Thursday 19th December 2019

A) 40 sec on/20 sec off/x5 Rounds:

-Cal row

-Pull ups

-AMRAP of : 2 Burpees + 5 air squats

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B) 4 sets/super set:

8 – 6 – 4 – 4 Deadlifts

4 Strict ring dips (add weight if able)

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C) 3 Rounds for time:

12 Single kb step overs – up to 24/16kg

12 Kb swings

12 Goblet squats