Wednesday 21st October 2015

A) 4 sets/super set:

12 Overhead alt lunges

10 Pendlay rows

1 Rope climb (legless/L-sit if able)

B) EMOM 6mins:

6 Deadlifts @L1=60kg/42kg – L2=80kg/56kg – L3=100kg/70kg

6 Hspu (deficit if able)

-1min rest-

C) EMOM 6mins:

6 Thrusters L1=30kg/21kg- L2=40kg/28kg – L3=50kg/35kg

6 Pull ups (c2b if able)

D) Strict press:

3x Max reps @ 80% of your 1RM