Monday 10 October

Strength:

• Push press
• Weighted pull up
• 4 x 4 rep

W.O.D.

• 50 Box jump
• 40 Kettle bell swing (24/16)
• 30 Burpee
• 20 Power clean (60/40)
• 10 Man maker (20/15)

15 minute cap

This is a moderate to long chipper, so start out at a pace that you can keep going. With high rep exercises the last 10 or so reps is where lots of time can be lost, try to minimise rest there and get those reps done. The man makers at the end is where it will likely get tough.