10m - Dynamics
Strength - 20m to complete 4 giant sets (try and add load/increase difficulty over last week):
3 Strict Pull-Ups
3 Strict Ring Dips
6 Barbell Rows
6 Dual Dumbbell Strict Press
*Last week of this progression!
MetCon - FT:
35/25 Calorie Assault Bike
400m Farmers Carry 2x24kg/2x16kg
*For every break on the FC, run a 200m penalty run on completion of the FC. Score is total time.