Thursday 1st November 2018

A) 3 Rounds for time:

Cal row L1=12/9 – L2=16/13 – L3=20/17

20 Single kb overhead alt lunges – up to 24/16kg

200m Run

20 Alt arms single arm kb russian swings  – up to 24/16kg

 -15min cap-

B) 3 sets/super set:

20 each way Banded side steps

10 Deadlifts

C) Option 1-

3 sets/super set:

6 e.a Single kb Z press

30 Russian twists

Option 2-

Handstand practise

e.g Walking/hspu/pikes etc