Monday 11th January 2016

A) 3min AMRAP:

Burpees

-1min rest-

3min AMRAP:

Wall balls

-1min rest-

3min AMRAP:

Cal row

B) 3 sets/super set:

4 Strict chin ups (reverse grip/weighted if possible)

20 Kb walking lnges

C) 5 Rounds for time:

30 Kb swings @L1=24kg/16kg – L2-28kg/20kg – L3=32kg/24kg

30 Press ups

Buy out- Run @L1=600m – L2=800m – L3=1km