Tuesday, 24 November 2015


Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 10 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land

Lifting: Push Press and Pull-ups
Push Press 10-8-6-4-2,
using heaviest weight per set
Pull-up 5-5-5-5-5
Alternate between movements.

Complete as many rounds as possible in 20 mins of:
15 Row (calories)
15 Shoulder-to-Overheads, 40/20 kg
15 Toes-to-bars
In pairs.
Alternate movements.

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