October 9th - Row happy

Skills Training

Dead Lift (play around with increasing loads and intensity whilst keeping perfect technique)

8,8,7,7,6,5,4,3

Chin ups

8 rounds of max reps (play around with grips wide/close/under/over)

Daily Dose

3 rounds for time

Repetitions of 21/15/9 (For the push ups and box jumps)

300m Row

Push up w/Toes on box

Box jumps with dumbbells


Record your time in comments!!