Wednesday 20th December 2017

A) 4 sets/super set:

8 Bench press

Max Strict pull ups

-12min cap-

B) For time:

30/22 Cal row

30 Pull ups

30 Box jump overs

30 T2b

30 Wall balls

30 Burpees

C) Alt Tabata:

Back squat L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg

Push press

(aim to keep bar off the ground the entire 4mins)