Monday 9th 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 Air Squats

STRENGTH 15: 
Back Squat - Week 8 of 8
1x6 @40%
1x8@ 50%
1x12@ 60%
1x20 @ 60% +20kg

'Kelly'
5RFT:
400m Run
30x Box Jumps
30x Wall Balls