MONDAY

Strength/Practise:

15min EMOM 1-5min 5x shoulder press 5-10 min 3x push press 10-15min 1x split jerk e3sec *climbings

Conditioning:

21min cut off Run 1 lap of 800m then: 10 burpees + 10 Kb swings + ab mat sit ups, run 2 laps of the 800m 15-15-15 run 3 laps of 800m 20-20-20. scale: run 400m track

Big Kahuna:

21min cut off Run 1 lap of 800m then: 10 burpees + 10 Kb swings + ab mat sit ups, run 2 laps of the 800m 15-15-15 run 3 laps of 800m 20-20-20. scale: run 400m track