Sunday 11th November

REST DAY

Saturday 10th November

Row 1000 meters

25 Double-unders

Row 750 meters

50 Double-unders

Row 500 meters

100 Double-unders

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Friday November 9th

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Thursday November 8th

Deadlift 3-3-3-3-3 reps.

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Wednesday November 7th

REST DAY

Tuesday November 6th

BackSquat 1-1-1-1-1-1-1 reps

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Monday 5th November

Four rounds for time:

Run 400 meters

Rest 2 minutes

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