FRIDAY IS 9AM AND 5PM ONLY.

On a 25-minute Clock

100 Dubs
1600m Rowe or run

Then perform as many rounds as possible of:

11 CTB Pull-ups

7 Hang Squat Cleans 105/155

7 Push Press 105/155

Fit Camp:

100m Fast run
50 Air Squats
100m fast run
50 KB Swings 16/24 kg
Repeat for 15 minutes