03. Oct
3 x 15 minute for each component:
PART 1
OTMEM x 15 Minutes:
-9 Cal Bike
-12 Box Jumps 60/50cm
-15 Wall Ball 9/6kg
PART 2
Row 500m (sprint), x 2
*At faster pace than 1km row pace from last week.
*Good rest between.
PART 3
Back Rack Lunge
Find 4RM
*Keep quality mechanics.