THURSDAY 12.3.15

Warm-up:

5 minute row then.. Barbell Warm-up: 2 sets 5 muscle cleans 5 front squats 5 push press 5 good mornings

Pendlay Row: 4 x 5 (HAP)

Deficit Push-ups: 4 x 10

Hanging Leg Raise: 4 x 10

Farmer Carry: 4 x 1 minute (HAP)

*Run the above movements in a circuit*

5 rounds for time 20 calorie row 10 back & forth broad jumps 20 sit-ups 10 hit the deck shuttles


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