Wednesday 23rd December 2015

MOB/ACT: 
2 Rounds of 30SEC each:
Switch Hip Extenders (SHE)
T-Rotation Push Ups (TPU)
Inverted Can-Cans
Glute Bridges
Marching Glute Bridge
Spot Inch Worms
Squat Pulls

90 Seconds Pass Throughs with stick

3RFT:
5x Pull Ups
7x Push Ups
10x OHS with Stick

STRENGTH15: OverHead Squats
Work up to a heavy double
Inbetween every set, 5x Muscle Ups

4 rounds:
20/16 Calorie Row
50x Double Unders
200m Run
1 Minute rest