Thursday, 12 November 2015


Warm Up
20 Ring Push Ups
10 Broad Jumps
50 Double Unders
10 Scapula Push Ups
10 Passive to Active hang
10 Wall Squats
2 laps Crab Walk
1 lap Lizard

BS & Pull Up supersets
Lifting: Back Squats and Strict Pull-ups
Back Squat 10-8-6-4-2
using heaviest weight per set
Strict Pull-up 5x5
Alternate between movements

21-15-9: Back Squats, Sit-up (butterfly)s and Kettlebell Swing (Russian)s
21-15-9 reps
for time of:
Back Squat, 60/40 kg
Sit-up (butterfly)
Kettlebell Swing (Russian), 1.5/1 pood
Start anywhere

EMOM 5 Hollow Rocks
15 Hollow Body Rocks
Every 1 min for 5 mins.

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