Wednesday 2nd October 2019

A) Every 2mins x4 rounds:

Odd- Pull ups L1=10 – L2=15 – L3=20

+ Max wall balls in time remaining

Even- 20 kb swings – up to 24/16kg

+ Max hr press ups in time remaining

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B) 4 sets/super set:

15 Banded pushdowns

5 Ring dips (weighted if possible)

Max L-sit (using box’s/kb’s/paralettes)

-15min cap-

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C) EMOM 7mins:

20 Air squats

+ Max burpees in time remaining