Wednesday 14 January (16:30 first class)

Warm-up
3x
5 Walkers + push-up
10 Alt hang DB snatch (light)
10 Heel touches
10 Box Step-ups
*Start S&T as soon as done

S&T
800m Row

Workout
Every 1:00 (12:00)

Min: 1 30-second Max Shuttle runs
Min: 2 30-second Max Burpee Over DB
Min: 3 30-second Max Alt DB snatches 22.5/15
Min: 4 30-second Max Box jumps
*Repeat for 3 cycles

(Scored by two total sets of Reps)