Thursday 16th August 2018

A) Alt tabata:

Weighted wall sit

Hollow body rocks

B) 4 Rounds:

400m Run

-1min rest-

400m Run with object e.g wall ball/weight plate/kb (scale to 200m)

-1min rest-

-20min cap-

C) For time:

21 – 15 – 9

Single kb hang squat cleans – up to 24/16kg

Pull ups

-5 Double press up burpees after each round-

-If time-

D) Tabata:

Isometric bb curl (hold @90 degrees)