Monday 14/11/16

Base and Climb
A. Front Squats 3 x 8 @ 21×1 – rest 3 mins
B. 1 x ME UB C2B Pull ups or Pull ups or Ring Rows (Legs straight and shoulder directly under the rings)
C. 3 Rounds
25 Swings 20-32/12-24kg
25 Burpees
Metcon
A1 Goblet Squats 3 x 12 @ 2020 – rest 30 secs
A2 Weighted Lunges 3 x 12 @ 3020 – rest 30 secs
A3 Band Pull ups 3 x 12 @ 2020 – rest 30 secs
A4 Reverse Crunches 3 x 20 @ 2020 – rest 3 mins
B. 3 Rounds
25 Swings
25 Burpees

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