• Chris

Friday

WOD

21 Thrusters - 40/30kg

21 Kettlebell Swings - 32/24kg

:60 seconds rest

15 Thrusters - 40/30kg

15 Kettlebell Swings - 32/24kg

:30 seconds rest

9 Thrusters - 40/30kg

9 Kettlebell Swings - 32/24kg

*Aim to keep all sets un-broken

STRENGTH

3 rounds of:

10 Single Leg RDL (each leg)

10 Dumbbell Bench Press

10 One arm Row (each arm)

21 GHD Sit ups

2:00 minutes rest


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