Monday 20th July 2015

A) Front squats: 4×4 @ 80% of your 1rm

B) EMOM 10mins:

Odds- 10m hand stand walk (scale to hand stand practise)

Evens- 10 alt pistols (weighted if possible)

C) EMOM 20mins:

Min1- Hand stand push ups (scale to normal push ups) L1=8 – L2=12 – L3=15

Min2- 15/12 cal row

Min3- 12 Arm 1-arm kb snatches (6 each arm) L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

Min4- 1 Legless rope climbs

Min5- Rest