Thursday 11.8.18

Strength – 20 min cap
8-6-6-4-4 reps (first set @ 60% 1RM)
Back squat + MB box step up (each leg)
*warm up to 60% on squat weight first 

Circuit – 4 rounds
1 lap around building/250m row
15 KB swing
30 jump rope
15 burpees
5 DB snatch (each arm) 

Core – 4 sets
30 med ball russian twist (each side)
20 med ball sit-ups
10 hollow rocks