Friday 22nd April 2016

A) Super set:

Back squats- 6x 4 @ last weeks 6x 3

Kneeling jump to vertical jump- 6x 3 (scale to vertical jump)

 – 25min cap –

C) 16min EMOM:

Min1- Cal row L1=12/8 – L2=16/12 – L3=20/16

Min2- L1=8 pull ups + 3 burpees – L2=8 c2b + 4 burpees – L3=5 Bar muscle ups + 5 burpees

Min3- 20 Wall balls

Min4- 6 Double kb burpee clean + jerks @L1=16kg/8kg -L2=20kg/12kg – L3=24kg/16kg