Friday 9th November

Class
Strength
Tempo back squat 6 x 4 60-75%
*3 second down 1 second pause

Conditioning 
As many rounds as possible in 15 minutes..
50 x Calorie row
10 x bar facing burpees
40 x wall ball shots 20/14lbs
10 x bar facing burpees
30 x deadlifts 61/43kg
10 x bar facing burpees 
20 x handstand push ups
10 x bar facing burpees
10 x Thrusters 61/43kg

Simon Lee