Friday 16th October

1) Back Squat 3 x 3RM @ 85% then find a 10RM

2) 10 Minutes get as far as possible..

Rx'd
30 x Double Unders
1 x Muscle Up*
*Ascend 1 rep per round

Intermediate
30 x Double unders
1 x Muscle up transition
*Ascend 1 rep per round

Beginner
60 x Skips
3 x Ring Dips/ Bench dips
*Ascend 3 reps per round

3) 5 minutes in teams alternating..
25m Sled

Simon Lee