DATE – Tuesday October 23rd


3 Rounds:

30 secs of skipping/double unders

5 KB Windmills per arm (Slow and controlled)



Band assisted bully stretch (60 secs per side)

Band assisted Overhead shoulder stretch (60 secs per side)



3 alternating sets, rest 60 secs between exercises:

1) 5 Strict or Weighted Chin Ups (Supinated) at 53X3 tempo

2) 5 Strict or Weighted Dips at 53X3 tempo (Choose bar or ring dips)

*Band assisted use thinnest band possible



1) For time:

10,9,8…1 of KB Swings 32/24kg

1,2,3…10 of Strict Chin Ups

*Do: 10 KB Swings, 1 Chin Up, 9 KB Swings, 2 Chin Ups, 8 KB, 3 Chin Ups etc.

*Aim to keep KB Swings unbroken



2) 3×60 second plank hold (use heavier weight than last week)