Tuesday 30th October 2018

A) 4 sets/super set:

3 Broad jumps

10 Weighted glute bridges

3 Overhead squats (scale weight down and do 6 reps if needed and/or do front squats)

 -20min cap-

B) 12min AMRAP:

6 Burpee box jumps

11 Hspu

16 Single kb hang snatch – up to 24/16kg

C) Option 1:

3 sets/super set-

8 reverse grip bent over row

20 Prone knee to opposite wrist

Option 2:

Rig work practise/drills

e.g Muslce ups – t2b – pull ups etc