Wednesday 3rd October 2018

A) 3 sets/super set:

20 Hollow body rocks

2 TGU e.a

5 Ring dips – weighted if possible

B) For time:

600m Run

50 Kb swings – up to 32/24kg

40 Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg

30 Pull ups

20 Hspu

10 Double press up burpees

20 Alt pistols

30 Goblet lunges

40 Hang power cleans

50 Cal row

60 Wall balls