This is class programming, i have added things to do if performed outside of class, perform as coached

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G-Skill

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Accessory
4 Sets
A1) 8-12 Bar Dip
A2) 8-12 Strict C2B
A3) 14 Gorilla row (KB)
1min between movement

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OR

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outside of class do
warm up:
Gymnastics

Prone PVC Raise 2x 10, 30s. b/w
HS hold face to wall 3x 30s, 30s rest b/w
Push ups 4 x 7 30s rest b/w
10 walking lunge

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10 rounds FOR QUALITY
5 Deficit push up
10 Ring Row
16 Step back lunges

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90m basic conditioning HR @70-75%