30. Nov
10 minutes to practice Muscle Ups (Bar or Rings).
Work by yourself, teams of 2 or 3.
then,
90 seconds work/rest for highest rep round. Exercises to complete for rounds:
1,3,5: Max Calorie row
2,4: Max Overhead Bar/Plate Lunges
Men:30or25kg
Ladies: 25or20kg
*post total reps complete
then
Finish with Bar Rollouts (20-30 Reps)