Sat 16-7-22

12 mins (30 sec. on/30 sec. off) or Reps:

- Bike/Run

- DB hollow chest-flyes x 10-15

- Rope slams / Skipping

- KB swings x 15

- Plate twist x 15 p/s

- Landmine split-jerk x 6 p/s

*3 mins rest

12 mins (30 sec. on/30 sec. off):

- Row/Run

- Front-facing MB rot. toss

- Bike/Run

- Slider plank wax on/off

Accessory finisher - 3 sets of:

- Side plank x 40 sec. per side (Kneeling > BW > Weighted)

- Weighted BB Calf-raise x 20 (Flat-ground)

- Resting squat x 30 sec.