Thursday 19th November 2015

A) 3 sets/super set:

16 Alt top to top kb shoulder press

20 Alt pistols

10m Heavy sled push

B) EMOM 15mins:

Min1- 5 Double kb clusters @ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg – L4=32kg/24kg

Min2- Cal row L1=10/5 – L2=15/10 – L3=20/15

Min3- L1= 10 pull ups – L3= 10 c2b – L3= 5 muscle ups

C) Tabata: Russian swings @ L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg