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


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