Fitness Program - Friday 20th October

Set 1:
Every 90secs for 9mins
8 x Trap Bar or KB  Deadlift

Set 2:
EMOM For 8mins
a) 12 x KB Swings
b) 6 ea DB Step Ups - High Knee

Set 3
EMOM For 14mins
a) 1 Rope Climb/ 3-5 Deadman Pull
b) Row 8/12 cal
c) 10 x DB Thrusters (heavy)
d) Air Bike 8/12 cal
e) 10 x Ring Push Ups
f) Run 100m
g) 12 x Burpees