| Push Press 2-2-2-2-2-2-2 reps. | ||
| Endurance | Strength | Power & Speed |
| AMRAP in 20 mins of: | Weighted pull-ups |
Split jerk |
| 15 Push-ups | 3-3-3-3-3-3 | 1 rep max |
| 10 Ring row | ||
| Row 500m | ||
| Active recovery: Swim 20 minutes post workout | ||
Happy Birthday Shane Ormerod Click here to wish Shane a happy birthday
