BEGINNERS

7 rft

each 2':

3 Strict Pull Ups

6 Matador Dip 

9 GHD

12 Back Lunge

rst time Plank

restart rounds each 2'

TC 14'

————-

INTERMEDIATE

6 rft

21 Asw

14 D.cj one arm (7 for arm) 

each 2 rounds 2 stone

TC 14'

WORKOUT OF THE DAY