Managed to get to the FF The Cathay after Day 2 of my Occupational First Aid course,so here is my Workout Of the Week...
Warm up
1min plank
30sec side plank L & R
1k run
Back Squats
5-5-5-5-5
110# x 5 x 5
WOD
Row 2k for time.
Every 200m do 5 pushups.
Time: 13:05 (65 pushups)
back_squats
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