Hello, good morning.  Well done to everyone who completed yesterday's programme and a particular well done to all of those who made it to 3 rounds.  Give today's workout a try.  Remember if you don't have the right equipments, adapt.  Today the programme includes weighted squats, although a barbell is preferred if you don't have one then try holding dumbbells by your side.

Barbell squats 10

Press ups 10

x 10 

Followed by 1000m row or run

Record time and load to monitor progress.

Focus on full range of motion with both exercises, the only way to monitor your own progress is to complete each rep completely each time.

Good Luck

Ed Ley 'Bristol Personal Trainer'  Absolute Health