Friday 16/9/16

A. 20-10-6
DB Step ups
Renegade Rows (Each arm 10-5-3)
Knees to Elbows
B. 300-200-100m Row 90% effort
20-15-5 or 15-10-5 Ring Push ups or Push ups
C. 40 secs to complete
6-7 Burpees
10 Air Squats
rest the remaining time before the 40 sec mark and then start again.
12 min Cap

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