Wednesday 4th November 2015

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

3RFT:
5x burpees
7x toes to bar
10x double unders

STRENGTH 15: 
Back Squat - Week 7 of 8
1x6 @40%
1x8@ 50%
1x12@ 60%
1x20 @ 60% +17.5kg

“The Ghost”
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 18 sets

**Comp Squad**
If you did this on Sunday, then you will be doing either 15.5 or Linda.