Monday 4th July 2019

A) Back squats:

4×4 with a 3 sec pause in bottom of each

-15min cap (move fast)-

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B) 18min AMRAP:

400m Run

20/17 Cal row

20 Burpees

20/17 Cal Bike/Ski

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C) 2-3 Sets/Super set (time dependant):

6 e.a Half kneeling single kb shoulder press

30 Sec lying flutter kicks