Sat 26-11-22

12 mins (40 sec. on at RPE 7/20 sec. off) or Reps:

- Bike/Run 1st/2nd tree

- DB hollow chest-flyes x 10-15

- Rope slams / Skipping

- SA KB swings x 8 p/s

- Row

- Plate twist x 15-20 p/s

*3 mins rest

12 mins (40 sec. on at RPE 7/20 sec. off):

- Row/Run

- Front-facing MB rot. toss

- Bike/Run

- Slider plank wax on/off

Accessory finisher - 3 sets of:

- Side plank x 45 sec. per side (Kneeling > BW > Weighted)

- SL Calf-raise x 6-10 p/s

- Toe-touch hang x 30 sec.