Thursday 12.10.15

Warm-up: 5 minute run/row/jump rope (or a mixture)

then.. Movement & stretching

Barbell step-ups:

3 x 5 each side (HAP)

Pendlay Row:

3 x 10 (HAP)

Split Squat:

3 x 5 each side (HAP)

Strict chin-ups: (rings or bar)

3 x 5 (add load if applicable)

25 minute AMRAP:

400m run

20 meter OH walking lunges (45/25)

1 rope climb

10 meter inch worm (no push up)

10 meter broad jump

1 rope climb


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