WEDNESDAY 30TH SEPTEMBER

Warm-up

2 Rounds:

- 1 Minute Bike RPE6

- 20 Walking Lunge

Banded shoulder activation

Core

3 Rounds For Quality:

- 100m Overhead Carry (2 x KB)

- 30s Plank Hold

Metcon

For Time:

- 100 Calories

- 100 Wall Balls (9/6kg)

(20 Minute Cap)