Friday 23/9/16

Base and Climb
A. 4 Rounds
10 OH Reverse Lunges – 95/65# scale where needed
10 Knees to Elbows
rest 90 secs between rounds
B. 15-25 Ring Dips or Push Ups – 2 breaks max
500m Row @ 90%
C. Every 60 secs complete
2-3 Hop the bar Burpees
6-7 Power Snatch 55-75/45-55# or KB Swings
9 Air Squats
rest the remaining time before the 60 sec mark and then start again.
12 min Cap

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