Thursday 3rd October

Strength:-
4 rounds-
6-10 Dips
12 Bicep Curls
6-10 Strict Toes to Bar or Rig assisted candlesticks

Metcon:-

400m Run or 500/450m Row
40 KB Swings 24/16kg
30 HSPU’s
Rest 1 minute

400m Run or 500/450m Row
40 OHS 50/35kg
30 Pull ups
Rest 1 minute

400m Run or 500/450m Row
40 Box Jump overs
30 Push ups