Smile it’s a brand new week!!
(Robin L)

Warm up and Mobility

10 Minute Clock
1000m Row 
Max Reps Bench Press (bodyweight) in remaining time

Rest 5 minutes

10 Minute Clock
800m Run
Max Reps Squat Cleans (bodyweight) in remaining time

*Ladies use 75% of bodyweight for both movements*

Weight should be something you can move consistently for 3 – 5 reps or quick singles, otherwise bring down the weight to keep moving