week of 16th

 In Endurance
Monday
Part A
40 minute AMRAP
  • Run 800m
  • 50x KB swing(32kg/24kg)
  • 40x goblet squats
  • 30x KB or dumbbell presses
Part B
4 rounds of 20 scullers
Wednesday 
Part A
5 Rounds of: 10 Dips, 20 Hollow rocks, 30 Squats, 100m sprint
Part B
1.5 mile time trial – go hard
if your time is 12+ minutes then move on to part C of the work out
part C
30 burpees
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