Monday 12/9/16

Base and Climb
A1 3 x 6 Back Squats 21×0 rest 30 secs
A2 3 x 7 Pull ups 2010 – Use weight if possible. Use a bad or a spot if needed. rest 4 mins
B. 5 Rounds
250m Run
20 Reverse Lunges – Plate overhead 35/25#
12 KB Swing 20-32/16-24kg
Metcon
A. 5 Rounds
8 DB Clusters – Moderate weight
30 DUs
5 Burpees
rest 60 secs between rounds
B. 3 Rounds
300m run
10 Pull ups or Ring Rows
15 Sit ups
300m Row
10 Push ups
15 Back Extensions

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