Friday 16th September 2016

A) 3 Sets/super set:

1min Wall sit – weighted if possible

10 Goodmornings

B) Deadlifts:

1×20 – 3×10 @same weight as 20

C) EMOM 16mins:

Min1- High burpee box jumps @L1=4 – L2=6 – L3=8

Min2- C2b @L1=5 – L2=10 – L3=15 (scale to pull ups)

Min3- 12 Thrusters @L1=30kg/15kg – L2=40kg/25kg – L3=50kg/35kg