Wednesday 14th December 2016

A) 3 Sets/super set:

16 Alt double kb top to top shoulder press

10 Double kb bent over row

B) 3 Sets/super set:

8 Barbell curls

1min Wall sit (weighted if possible)

C) For time:

Buy in- 1.6km run

3 Rounds of-

20 Front squats @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg – L4=61kg/43kg

20 Shouler to overheads

20 Sit ups

Buy out- 1.6km run

 -30min cap-