11/1/2016
Monday 11 January 2016 '11/1/2016'

SPORT

1. back squat 5-5-3-3 e2mom

2. in front of the clock for 12 min, 1st min 12 burpees, 2nd min 20 american swings, 3rd min 12 box jumps & repeat 4 times

3. 100 sit ups for time

 

ADVANCE

1. dead lift 2-2-2-2 e2mom

2. in front of the clock 12 min, 1st min 5 bar muscle up, 2nd min 10 hspu, 3rd min 15 box jump

3. 4 rounds of 4 push press, 6 hang power clean, 8 front squats, 15 t2b, e3mom, bars 60/35kg

4. 150 double unders for time