Wednesday 2nd December 2015

A) 3 sets/superset:

Max unbroken HSPU (scale to hspu on a box or general push ups)

20 Hollow body rocks

2 Rope climbs- Legless or L-climb if possible

B) EMOM 12mins:

Min1- T2b L1=5 – L2=10 – L3=15

Min2- Cal row L1=15/10 – L2=17/12 – L3=20/15

Min3- 15 Goblet squats @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg

-rest 3mins-

C) For time:

20 Burpee pull ups