Friday 15th November

A.  Every 2:30 for 15 minutes - 6 sets of:

• 6 Feet Elevated Inverted Ring Rows
  
• 8-12 Diamond Push-Ups

B.  As Many Rounds and Reps as possible in 20 minutes:

• Run 240 meters
  
• 100 Double-Unders
  
• 20 Dumbbell Front Rack Walking Lunge Steps @ 50/35 lbs
  
• 10 Chest-to-Bar Pull-Ups