Wednesday 4th October 2017

-8mins to warm up movements-

A) 3 Rounds:

12 Alt pistols (goblet pistols if too easy)

6 Bench press

40m Plate pinch carry

2 Rope climbs (legless if possible)

 -20min cap-

B) 12min AMRAP:

20 Single arm alt Russian swings – up to 24kg/16kg

15 Box jump overs

10 2for1 wall balls

 -If time-

C) Tabata:

Banded tricep pushdowns