Wednesday 1st Febuary 2017

A) 12min AMRAP:

12 Alt goblet step ups @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

12 Clapping press ups

12 Single kb shoulder to over head

12 Goblet squat jumps

B) 3 sets/super set:

Max strict chin ups (reverse grip) – use bands if less than 3

Ring dips

Option1- 3 reps (weighted if possible)

Option2- Max (kipping allowed) – use bands if less than 5

C) 7min AMRAP:

7 2for1 wall balls

3 Bar muscle ups