Strength:-
3 rounds
3 x 8 Split squat with KB’s in Farmers hold
3 x 10 DB bicep curls (single arm, 10 one side then 10 the other)
1 min Plank hold
Metcon:-
Every 4 mins for 5 rounds
250/200m row
20 Wall balls 9/6kg
10 Burpee box jumps 24/20
TCap 3.15mins