TABATA
T1: Wall sit hold with Medball pass
(20s on, 10s rest)
T2: Double KB rows (2x16kg/2x12kg)
T3: wall ball shots (7/5kg)
Conditioning
*For time:
40 Plate Ground to OH (15/10kg)
40 Ab mat sit-ups
40 Russian twists (16/12kg)
40 mountain climbers
40 russian twists
40 ab mat sit-ups
40 Plate Ground to OH
*Cap time: 16 mins