Warm-up: 200m Run then 3rds of:

5 Lunge Kicks each

10 Alternating Curtsy Squats

10 Shoulder Taps


4 sets

1a) Farmer’s Hold Dumbbell Bulgarian Split Squat x 6-8 @3111

1b) Strict Supinated Grip Pull-ups x 6-8 @3111

Workout of the Day:

With a running clock, for individual times:

500m Row


500m Row


30 Devil’s Press

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