Friday 16th December 2016

A) 3 sets/super set:

8 e.l single leg kb glute lean with shoulder press

Max L-hang

B) Push press:

Option1- 4×4 – climbing

Option2- 4×8

C) 3min Amrap:

10 wall balls

5 burpees

-rest 90 sec-

D) 3min Amrap:

5 Burpee pull ups

5 t2b

-rest 90 sec-

E) 3min Amrap:

6 hspu

6 alt pistols

-rest 90 sec-

F) 3min Amrap:

10 kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg

5 hr press ups