Friday 7th October 2016

A) 3 sets/super set:

5 Strict press w pause @ shoulder

8 Pendlay rows

60 Sec weighted wall sit

B) For time:

75 Burpees

75 Wall balls

75 Kb swings @ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

75 Push press @L1=20kg/15kg – L2=30kg/21kg – L3=40kg/28kg

75 Goblet squats

75 Mountain climbers

75 Empty bar thrusters

 -30min cap-