Wednesday 13th May 2015

After general warm up you have 7mins to warm up these specific movements then:

A) 4 sets/superset:

12 Back squats (climbing)

Max ring dips (if doing without the band they are strict ring dips)

B) 2 Rounds for time:

40 Wall balls

30 Shoulder to overhead @ L1=20kg/15kg – L2=35kg/25kg – L3=50kg/35kg

200m Run

– 12min cap –

C) Tabata (alt): Sit ups + Hollow body rocks