Tuesday Endurance
Warm up
800m jog
30 Air squats
20 Banded pull aparts
10 Hangning shoulder shrugs
5 Burpee to target

Prepare for metcon

5 rounds, TC 40 min
400m run
500/400m row
10/7 cal assault bike
3/2 Burpee bar muscle ups
4 Squat cleans

L1: D-ball squat cleans 35/30kg OR 60/40kg barbell
L2: 2×15/10kg dumbbells
L3: Chest to bar, 2×15/10kg dumbbells
L4: Pull ups, 12/10kg goblet squat cleans