Thursday - Chipper

Group warm up
Line drills

Strength
Super set the following
Ring dips 3x5
Ghd hip extensions 3x5
Single arm KB OH squats 53/35 3x5

Metcon (must go in order - 20 min cap)
50 Calorie Row
40 Goblet Squats (53/35)
30 Kettlebell Swings (53/35)
20 Box Jumps (24/20)
10 Burpess
20 Box Jumps (24/20)
30 Kettlebell Swings
40 Goblet Squats (53/35)
50 Calorie Rows