081015

MOB/ACT: 2 Rounds of 30SEC each:
20x Switch Hip Extenders (SHE)
10xT-Rotation Push Ups (TPU)
20x Inverted Can-Cans
10x Spot Inch Worms
10x Squat Pulls

STRENGTH 15: Only if you have done your 20 rep on Monday then:
Overhead Squat 5RM

If not, then:

Back Squat
1x8 @40%
1x12 @ 50%
1x20 @ 60% + 7.5kg

5RFT:
16x Overhead Walking Lunges 15/10kg
10x Burpees onto plate
16x V-Ups
400m Run