THURSDAY 20 SEPTEMBER 2018

-OPEN GYM- SKILLS STRENGTH MOBILITY CATCH UP BEACH WOD -AEROBIC- A) 30 MINUTE RUN B) ASSAULT BIKE 50-40-30-20-10 (1:1 RATIO) C) 5000M ROW WITH 7 BURPEE EVERY 2 MINUTES -ENDURANCE- ‘SHORT AND HEAVY’ 12 MINUTE AMRAP 50M BOTTOM UP KETTLEBELL CARRY 50M FRONT RACK KETTLEBELL LUNGE 15 BURPEE ‘LONG AND LIGHT 1 MILE RUN WITH…