GPP FRIDAY (8/11/19) - 98 Gym
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Andy Ginn

GPP FRIDAY (8/11/19)

Warm up
5min erg
Then
3 rounds
6 KB Turkish get up (3l/3r) light
10 single arm KB squat (5l/5r)
45 sec arch hold

Workout
Every every 3mins for 4 rounds
1000/700m bike erg
9 burpee box jump 24/20
Max KB split jump in remaining time 16/12kgs
(Hold kb in goblet position)
*rest 30secs between rounds

Then

Every 3mins for 4 rounds
500/350m row
9 burpee slam ball 15/10kgs
Max slam ball push press in remaining time
*rest 30secs between rounds

Cool down
5min erg 
Kb calf 60secs r/l
Ball pec 60secs r/l