23/11/2018
Friday 23 November 2018 '23/11/2018'

1 . in front of the clock

1 min amrap back squat – rest 2 min

1 min amrap box jumps over the box – rest 2 min

1 min amrap back squats – rest 2 min

1 min amrap box jumps over the box – rest 5 min

weight on bars 60% of 1 rm back squat

for jumps over the box use fast pace

2 . 3 rounds of

10 bend row + 15 diamond push ups rest 90 sec

then 3 rounds of

10 romanian dead lift + max rep L-chin ups rest 90 sec

then 3 rounds of

30 sec hollow hold – 30 sec rest + 30 sec superman hold – 30 sec rest