Wednesday 7th December 2016

A) 4 Sets/super set:

5 Strict shoulder press with pause at the shoulder

16 Double kb front rack walking lunges

B) For time:

400m Run with m-ball

21 Thrusters @ L1= 30kg/21kg – L2=43kg/30kg – L3=52kg/35kg

21 Pull ups

200m Run

15 Thrusters

15 T2b

200m Run

9 Thrusters

9 Burpee L1=pull ups – L2=c2b – L3=bar muscle ups  (1for1)

400m Run with m-ball