Tuesday 4th December

1 ) Conditioning 
For time 
800m run
60 x Wall ball shots 30/20lbs
30 x Clean + jerks 22.5/15kg dumbbells 
30 x Dumbbell box step up overs 22.5/15kg
400m run

2 ) Airbike intervals 
12 rounds 
30 second sprint 30 seconds off