Friday 8th November 2019

-5mins to build-

A) 4 Rounds/For time + weight:

30/25 Cal row

8 Bench press

200m Run

4 Strict press

–

B) 10mins to build to a heavy:

3 rep tempo back squat

(3sec down/3 sec pause @bottom)

–

C) For time:

Double unders L1=50 – L2=75 – L3=100

30 Russian swings – up to 32/24kg

15 Pull ups

20 Kb swings

10 C2b

Double unders

-7min cap-