Friday 14/10/16

Base and Climb
A. 10-8-6-4-2 Back Squats rest 90 secs between sets – increase weight as you go.
–Aim for 1 sec concentric on every squat.
B. In Pairs – alternating rounds
1000/800m Row (Combined) – Partner Holds a FLR
+
6 Rounds (Each)
1-2 Bar MU or C2B pull up
3 Burpees
5 Jump Squats
+
6 Rounds (Each)
2-3 Wall climbs
Partner Holds Isometric Deadlift at the Hips 145-225/95-155#
+
80 Wall Balls – Partner hang from Pull up bar

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