Wednesday 25th November 2015

A) Tabata/Alt: Hanging (from pull up bar) + Russian kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg

B) 20min AMRAP:

15 Shoulder to overheads @ L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg

25 Lateral hops

15 Front squats

25 Lateral hops

15 Wall balls

25/20 Cal row

If Time:

C) 3 sets/superset:

10 Pendlay rows

Max strict pull ups