TUESDAY 8 November 2022

Warm-up
2x
15 Russian Twist (L+R=1)
10 Sit-up
15 Hanging knee raises
10 Push-ups

S&T
Pair up (you go I go)
Each team member does:
15 Bar Pull-Overs/Box-assisted/Skin the cat/3x Max sets of strict (as possible) knee raises

Bar Pull-over: https://www.youtube.com/watch?v=oED8alojlhc
Skin the cat (ringS): https://www.youtube.com/watch?v=Gc0CNL5eOlE
*Use the high rings but make sure rings are low enough so you can bail out – have a spotter!

Workout
25-20-15-10-5
T2B
Push-up

-Rest 2 minutes Then

25-20-15-10-5
Ball-slam (10/7)
Sit-up