Monday 4th December

Interval Day:

Warm up Movements

With running clock…

 

0-10min

5x min on/min off Max front squats at WOD weight

 

rest 3 mins,

 

13 – 23 min

15*12*9*6*3

Power clean (70/45kg)

*10 Push ups

 

Rest 3min

 

26 – 32 min

partner up and max cal bike/row

P1) bike/row

P2) burpees change over every 12 cal (hit cals hard)

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