Monday 19th September 2016

A)  sets/super set:

5 – 5 – 3  – 3 Strict press

8 e.l double kb step ups

B) For time:

400m Run

16 Pull ups

10 Lateral burpees

10 Overhead alt lunges @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg – L=60kg/43kg

200m Run

14 Pull ups

10 Lateral burpees

10 Overhead alt lunges

200m Run

12 Pull ups

10 Lateral burpees

10 Overhead alt lunges

200m Run

10 Pull ups

10 Lateral burpees

10 Overhead alt lunges

400m Run