Friday 21st September 2018

A) 4 sets/super set:

10 Ring dips – weighted if possible or banded if needed

5 Strict press

8 e.l Goblet step ups

B) EMOM 16mins:

Min1- Cal row L1=12/9 – L2=16/13 – L3=20/17

Min2– 15 Kb swings – up to 32/24kg

Min3- 12 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg  + Lateral Burpees L1=4 – L2=6 – L3=8

Min4- Rest