CrossFit

A. Double Helen 30:00 Cap
6 Rounds
400m run
21 swings
12 Pull-ups

B.V-ups
100 reps
*Feel free to add weight by using a wall ball to touch your toes

QuickFit

A. Assault Bike
30:00 TT

B. Hip and shoulder elevated single leg hip thrust
3 x 8-10; rest 1:00 B/W