Sunday 09.13.15

Warm-up:

5 x 1 minute row; 30 second rest between

(increased effort each set)

Overhead Squat:

3 x 5 (building load)

No dip Snatch balance:

3 x 3 (work speed & bottom position)

Ring Rows:

3 x 10 (do these slow and strict!)

Handstand Hold:

3 x :30 second

12 minute amrap

12 kb swings (53/35)

10 shuttles

8 burpee to pullup

100m med ball run (20/14)