Monday 18th March 2019

A) 4 Sets/super set:

5 Tempo back squats

5 Back squats (normal) @ same weight as above (no re-racking)

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B) 20min AMRAP:

Buy in- 30 Wall balls + 400m hill run

-AMRAP in time remaining-

12 Front rack alt lunges @L1=30/20kg – L2=43/30kg – L3=52/35kg

10 Shoulder to overhead

8 Front squats

6 Burpee box jumps

4 Muscle ups (scale to bar muscle ups/c2b with ring dips/pull ups with hr press ups)