Friday 21st October 2016

A) 3 sets/giant set:

5 Negative pull ups (weighted if possible)

5 Negative bench press

8 e.l double kb step ups

B) 4 Rounds for time:

500/400m Row

8 Single kb hang squat cleans @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg – L4=28kg/20kg

10 T2b

8 Single kb hang squat cleans

10 Burpee box jumps

 -20min cap-

 -If time-

C) 4x 200m sprints with 90 sec rest between