16 12 2019 Mon 16th Dec Training By admin 0 Workout A1. Squat 3 x 3; 30sec rest A2. Box Jump (mid thigh) 3 x 3; 3min rest B1. Pendlay Row 4 x 6; 1min rest B2. Dips 4 x 10-15; 1min rest C1. FLR on Rings 3 x 45sec; 30sec rest C2. Copenhagen Plank 3 x 20-30sec each side; 1min rest