15/09

STRICT Press
5-5-5-3-3-3

2 rounds
-Plank hold
-Dead Hang
-Handstand Hold

*No rest between holds, as soon as you drop from one hold you get straight up and start the next one. You go through the above three times, your score is the total time spent in the holds as a whole.

8/09

100m one arm carry SLOW and CONTROLLED concentrating on keeping the midline strong and tight (then repeat for other side after a rest)

Thrusting Thursday!!

1-10 Ascending/Descending ladder;
Burpee
Thruster (40kg/30kg)

ie do 1 burpee 10 thrusters, 2 burpees 9 thrusters….