Monday 31/10/16

Base and Climb
A1. Back Squats 6-4-2 – rest 30 secs
A2. Strict HSPU 3 x 5 – Deficit if possible
or DB Strict Press 3 x 8 – rest 3 mins
B. 3 Rounds
15 Clusters 75/55#
12 Pull ups
9 Burpees
or
3 Rounds
300m Run
12 Thrusters 75/55#
9 Burpees
Metcon
A. 21-15-9
Air Squats 30×0
Reverse Crunches 30×0
SA DB Row 20×0
B. 4 Rounds
300m Run
15 Swings
15 Thrusters 45/35#
300m Row
15 Burpees
15 Ring rows

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