Wednesday 27.11.19


200 DUs
2km Row
7 Rounds
10 Swings 24/20kg
10 SA Push Press 6 Each arm
2km Run
200 DUs


500m Run
50 Hang DB Snatch
50 Russian Twists
500m Run
40 DB Goblet Squats
40 Weighted Sit ups with a plate
500m Run
30 SA Hang Power Clean and Press
30 Reverse Crunches
500m Run
20m OH DB Walking Lunge
20 sec Hanging L Sit
500m Run
10 DB Thrusters each arm
10 T2B or Hanging Leg Raises

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