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-

***

This Saturday is our final STWC meet for the year. Lifting kicks off at 3pm – come check it out 😀