Wednesday 3rd August 2016

A) 3 Sets/giant set:

8 (each arm) Double kb top to top alt shoulder press

Max Strict pull ups (scale to bands or 10 ring rows)

8 Bench press

20 Hollow body rocks

B) For time:

200m Run

30 M-ball cleans

200m Run

30 Wall balls

200m Run

30 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

200m Run

30 Single kb suite case alt lunge

200m Run

30 Hr press ups

200m Run

30 Burpees

(sub run for rowing if raining)