Warm up
2.5km Time trail Run
Men
Superset (3sets)
10 BW back sqauts
30sec Chin over bar holds
Superset (4sets)
15 Tri cep kickbacks
15 plate hammer curls
Superset (3sets)
7/7/7 Bicep curls (20kg barbell)
7/7/7 push ups
Girls
18Min AMRAP
200m run
5Wall balls
10 Mountain climber Burpees
15 Snatches 15kg
20 Med ball sqaut jumps
25 Double unders
BST bums and tums
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