Friday 2nd October 2020

A) 40 Sec on/20 sec off/x5 (each):

Bike

-rest 2mins-

Row

-rest 2mins-

Burpee box jump overs

–

B) 10mins to build to a heavy single kb/db complex:

2 Hang snatches

6 Front rack alt lunges

2 Hang snatches

6 Front squats

2 Hang snatches

–

C) For time:

40 – 30 – 20 Wall balls

20 – 15 – 10 T2b

-10min cap-