Monday 30.10.17

a. 3 rounds, each for time:

25 GHD Sit-ups

20 Wall Ball (10/6)

15 Pull-ups

10 Power Cleans (62.5/40)

200m run (with med ball)

-Rest as required between rounds. Complete each round as fast as possible

b. 10 Tabata Intervals of:

Hollow Rock

-Score max reps

TEENS

a. SKILL:

GHD Sit-up

b. 3 rounds for time:

20 GHD Sit-ups or med ball sit-ups

20 Wall ball (unbroken)

10 Ring dips (unbroken)

200m run (with med ball)

-We will use band assisted or self spotted ring dips if needed

If time: c. 10 Tabata Intervals of:

Hollow Rock

-Score max reps

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