The workout of the day is…
[a] 4 x sets of:
3 x strict pull-up/negative pull-up/ring row
3 x kipping pull-up/kipping swing/hanging hold
5 x d’bell curl to press
[b] 4 x sets of:
4 minute time cap
Run 400m, then perform as many burpees as possible in remaining time
-rest 90 seconds between sets-
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This Saturday is our final STWC meet for the year. Lifting kicks off at 3pm – come check it out 😀