Thursday 11.12.15
Warm-up:
3 sets :30 second jump rope 5 burpees 10 med ball thrusters
Split Squat: 3 x 5 each side
Strict Chin-ups: 3 x max rep
Single arm press: 3 x 10 each arm
Metcon:
10-9-8-7-6-5-4-3-2-1 Front Squats (95/65) Plate jump burpees knees to elbows
Post: 3 sets 20 med ball crunch 30 russian twists :30 second flutter kicks