24/11/2015
Tuesday 24 November 2015 '24/11/2015'

SPORT

1. e2mom for 10′, 5 strict pull ups, 10 push ups, 15 american swings

2. in teams of 2, amrap 11′, one does plank, the other  40 single unders, 20 dead lift, 10 push press, count total reps, 15 reps penalty for breaking plank

ADVANCE

1. practice clean & snatch 2nd pull with bands on bar 3×5 every 2′ each

2. back squat 9-7-5-3 every 1:30

3. in 15′ amrap of 30 t2b, 3 rope climb, 30 wall ball, 3 wall climb, 30 american swings

4. run 3x1000m pace at your best 10000m. rest 3’/row 3x500m hard and fast, rest 1:30