Wednesday 21st September 2016

A) 10min Muscle up practise/Skills + drills

(scale to kipping/butterfly pull ups)

B) 3 Rounds for time:

50 Double unders

400m Row

30 Russian kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

20 Goblet lunges

10 Ring dips

C) 3 Sets/super set:

6 e.a Double kb alt top to top shoulder press

8 Pendlay rows