14 October 2016 14 October 2016
Friday 14 October 2016 '14 October 2016'

image1. Warm-up
4 Rounds:
15 Calorie bike/row
20 Alternating Jumping Lunges
10 Dumbbell Muscle Snatch

2. Strength
Push Press – 4×3 @85-90% of your 1RM

3. Met-Con
AMRAP 18 Minutes:
15 Box Jump Overs 24/20″
12 Kettlebell Swings 70/53
9 Ring Dips

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