Friday 2nd September 2016

A) 4 Sets/super set-

4 Back squats with 3 sec pause in bottom of last rep of each set – climbing

16 Alt top to top kb shoulder press

B) EMOM 21mins:

Min1- 7 Shoulder to overhead + 20 lateral hops @L1=40kg/25kg – L2=50kg/35kg – L3=60kg/43kg – L4=70kg/50kg

Min2- Burpee pull ups L1=4 – L2=7 – L3=10

Min3- 7 Double kb hang squat cleans @16kg/8kg – L2=20kg/12kg – L3=24kg/16kg – L4=28kg/20kg