Run, back-ext,situps

3 rounds for time

800m Run
35 back-ext
35 situps

37:00

Weighted pull-ups

5kg
5kg
5kg
12kg failed
8kg
8kg
8kg
8kg

400M runs

4 x 400m
rest 2 mins

18:16

HSPU, pull-ups

15 HSPU
5 beginners pull-ups
10 HSPU
10 beginners pull-ups
5 HSPU
15 beginners pull-ups

6:44

walking lunges, burpees

4 rounds for time

35ft walking lunges, barbell O/H
15 burpees

08:43

Helen

CFWU x 3

Puppies:
3 rounds for time of :
run 400m
15 x 12kg dumbbell swings
9 jumping pull ups


18:38

Run, push-ups

3 rounds for time

Run 400m
15 push-ups


18:49