Monday 16 February (16:30/17:30/18:30 classes)

Warm-up

2x

20s Squat hold

10 Box step-ups

5 Walkers

10 Ring rows

10 KB Swings

Strength/Technique (start during warm-up, if not working practice a skill -DU’s/Pull-ups/MU’s)

800m Row
+
1K bike
*Rest to recovery between
*Do in any order

Workout

12 Minute AMRAP

15 Kettlebell Swings (24/16 kg)

12 Alternating DB Box Step-ups 22.5/15

9 Pull-ups or Ring Rows