Tuesday November 28th
Strict Pull up or Horizontal Ring Row: 5×3-5 reps with 5 second pause with chin above the bar.
Even: 6-10 Dips
Odd: 10-15 Lemon Squeezers or V-ups
20 Thrusters (45/35)
80m Shuttle Sprint (down and back 4 times)
Rest 2 minutes
*Each round should be close to a full out effort. Modifying the burpees to no push up or lowering the reps is acceptable to keep the intensity up.