Thursday 29th June 2017

A) 3 sets/super set:

8 Bent over rows

5 Strict ring dips (weighted if possible)

5 Strict pull ups (weighted if possible) or scale to negatives

B) For time:

20 – 18 – 16 – 14 – 12 Kb swings – up to 32kg/24kg

2 – 4 – 6 – 8 – 10  Burpees

C) For time:

Partner 3km row

(swap every 1:30)