Tuesday 3 Oct 2017

Warm-up
500m row
High knees
Butt kickers
Shuffles
Karaoke
Side lunges alternating
Spiderman

Strength
Every 30 seconds for 4 minutes
alternating movements each 30 seconds
do 1-5 Strict pull-ups
do 1-5 Strict chin-ups

WOD
4RFT
100m Sled push
30 Abmat sit-ups
5 Handstand push-ups