Strength, Circuit

Afternoon

Weighted Pull ups

5x 20kg, 5x 25kg, 5x 30kg, 3x 35kg, 1x 40kg, 1x 45kg

Circuit training

2 rounds of:
30s burpees
30s butterfly crunch
30s 20kg goblet squats
30s tuck jumps

5min rest

2sets of:

2rounds of:
30s burpees
30s butterfly crunch
30s 20kg goblet squat
30s flutter kicks
30 tuck jumps

(1min rest between sets)