Thursday 3rd March 2016

A) Back squats with 3 second pause at bottom of squat:

7 – 5 – 3 – 3

Carry onto:

1RM without a pause

(25min cap)

B) 10mins to find 1RM:

Bench press

C) 7min AMRAP:

2 – 4 – 6 – 8 – 10 e.t.c – Front rack alt lunges @L1=40kg/25kg – L2=50kg/35kg – L3=60kg/45kg

10 Hr press ups

20 Double unders