Thursday 15/9/16

Base
A. Bench Press 3 x 8 @ 2010
B. EMOM – 3 mins
3-7 Pull ups or Strict Pull ups with a spot or band.
rest 2 mins
x 3
or
B. Use time as skill work if you can perform strict pull ups and are learning how to kip.
C. Tricep Extension 3 x 8
Extras
A. 15 mins Shoulder Mobility on Mobility Balls and Rollers
Climb
A. Bench Press 3 x 8 @ 2010
B. EMOM – 6 mins
4 Burpees
3-7 C2B Pull ups
rest 4 mins
EMOM – 6 mins
4 Burpees
3 – 7 Pull ups – Butterfly or kipping
or
B. Use time as skill work
C. SA DB Rows 3 x 8
Metcon
A. In Pairs – Round for Round – 5 rounds each
200m Row
Partner holds FLR on the floor or on Rings
B. 6 min AMRAP
3-6-9-12-15
KB Swings 24/16kg
Bar dips or Push ups
Goblet Squats
C. 15 min AMRAP
400m Run
20 Wall Balls 14/8#

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