Dips, strict pull-ups, swings and box over burpees
10 x 90sec of work, 90sec of rest
- 5-8 bw dip
- 5-8 strict pull up
- rest of the time alternating box over burpees and kb swings 24/16kg
Core work
With partner
- 3 x 15 sit ups with med ball throw
- 3 x (15+15) twist and throw
