Mwod: Row 250m, Roll quads x 20 passes each, Couch stretch x 2min/side, Roll glutes with ball on floor x 1min/side, Roll calves on barbell x 1min each, Stretch calves x 2mins/side
Squat: 3 @ 70%, 3 @ 80%, 3 x3 @ 90%
B) Chins max reps in 8 mins
C) 15-12-9-6-3
Thrusters
Burpees
Squat: 3 @ 70%, 3 @ 80%, 3 x3 @ 90%
B) Chins max reps in 8 mins
C) 15-12-9-6-3
Thrusters
Burpees
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