30 Nov

Warm Up: 400m Run + Mobility

A – 3rds

8 x Strict Pull Ups

10 x Hollow Rocks

20 x D.U

B – Front Squat 5 x 5 – build to a heavy set

C –  7min AMRAP

7 x P.C (50/30)

7 x TTB

2 min Rest

7min AMRAP

10 x Step Ups (20)

10 x KB Swings (24/16)