Friday 9/9/16

Base and Climb
A1 3 x 12 Front rack reverse lunges rest 30 secs
A2 3 x 12 Knees to elbows
A3 3 x 15 Back Extensions 1 sec Pause at the top rest 3 mins
B. 18-12-6
KB Front Squats – 1 KB each Hand – not Goblet Squats – must get first set UB
Ring Dips/Bar dips or Tricep Push ups
C. 1000/850m row for time
Starting with 5/4 Burpees and then completing 5/4 burpees on each minute following

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