Friday 28th October 2016

A) 3 sets/giant set:

16 Alt top to top kb shoulder press

5 Strict ring dips (weighted if possible)

10m Wheel barrow

B) 12min AMRAP:

20/15 Cal row

20 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

20 Commando press ups

40 Double unders

C) 3 sets/giant sets:

16 Double kb front rack walking lunges

16 Alt pistols

10 Stifflegged deadlifts

-If time-

D) 7mins:

Running