Wednesday 28th October 2015

MOB/ACT: 2 Rounds of 30SEC each:
20x Switch Hip Extenders (SHE)
10xT-Rotation Push Ups (TPU)
20x Inverted Can-Cans
10x Spot Inch Worms
10x Squat Pulls

3RFT:
5x burpees
7x toes to bar
10x double unders

STRENGTH 15: 
Back Squat
1x6 @40%
1x8@ 50%
1x12@ 60%
1x20 @ 60% +15kg

AFAP:
400m Run
50x Box Jumps
50x Wall Balls
50x KB Swings
50x Burpees
400m Run