Saturday 14th November

Strength: Every 2:00 x 4

5 Pause Push Press

Working at 65 - 70% of your 1 rep max. MUST pause for 2 seconds in the dip position.

Intervals: 3:00 on / 2:00 off x 4

8 Press Ups

8 WBS (9/6)

6 Shuttle Runs or 14/11 Cal Bike

Start where you left off. Score = total rounds