Friday 30th September 2016

A) EMOM 12mins:

Min1- Max double unders in 50 seconds

Min2- Max unbroken hspu

Min3- 30 Sec hollow body rock

B) 3 sets/super set:

5 Bench press

12 Alt pistols (weighted if possible)

2 Rope climbs (1 legless straight into with feet/if legless is possible)

C) EMOM 12mins:

Min1- Max burpee box jumps in 40 seconds

Min2- Wall climbs L1=2 – L2=3 – L3=4

Min3- Pull ups + max air squats in 40 seconds

L1=5 – L2=10 – L3=15