Monday 5/9/16

Base and Climb
A1 Back Squats 3 x 5 – rest 30 secs
A2 Pull ups3 x 8 @ 2010 – Use weight if possible. Use a band or a spot if needed – rest 4 mins
B. 3 Rounds
20 Reverse Lunges (holding 1 KB) 20-24/16-20kg Use a DB if needed
15 Burpees
10 DB or KB Snatch (5 each arm) – If KB snatch is technically difficult, use a DB
Metcon
A. 10 heavy Goblet Squats
50 DUs
rest .5:1 x 4
B. For time
500m Row
20 Box jumps
15 Push ups
400m Row
16 Box jumps
12 Push ups
300m Row
12 Box jumps
9 Push ups
200m Row
8 Box jumps
6 Push ups
100m Row
4 Box jumps
3 Push ups

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