Tuesday 25th July

Pull Ups

• ·       4 x 5

5 Rounds

• ·       20 KB swings (24/16)
• ·       10 Front Rack Lunges

Finisher

• ·       Max Burpees in 3 mins

Monday 24th July

The Chief

AMRAP 3 mins for 5 cycles.
Rest 1 min between cycles.

• ·       3 Power Cleans (60/40)
• ·       6 Push Ups
• ·       9 Squats

Monday 10th July

Pull Ups

• ·       5-5-5-5-5

or

Jumping Pull Ups

• ·       8-8-8-8-8

or

Band Pull Downs

• ·       12-12-12-12

WOD

10-1

• ·       Ring Dips (alt – bands or box dips)
• ·       Toes to bar
• ·       Lunges

Do 30 double unders or 60 skips between each set (finish on DU’s)