Tuesday 23rd February 2021

A) 4 sets/super set:

5 Bench press

Max strict pull ups (use bands or go to ring rows if getting less than 3)

30 Sec hollow body hold

-20min cap-

–

B) Every 5mins x4 rounds:

600m Run

20 Kb swings – up to 24/16kg

10 Hand release press ups

(scale the run distance down to allow around 60 seconds of rest per round at least for 1st couple rounds)