Thursday 9th March 2017

A) 3 sets/super set:

8 e.l single leg glute lean with row

6-8 e.a single kb seated shoulder press

B) 15min AMRAP:

5 Bar muscle ups (scale to 5 c2b or pull ups + 5 ring dips or hr press ups)

15/12 Cal row

15 Thrusters @L=30kg/20kg – L2= 35kg/25kg – L3=43kg/30kg

C) Tabata:

Russian swings @L1=20kg/12kg – L2=24kg/16kg – L3=28kg/20kg

(no putting kb down or resting anywhere once picked up at start of tabata)