30/11/2015
Monday 30 November 2015 '30/11/2015'

SPORT

1. emom 10′, 1st min 8-10 strict pull ups, 2nd min 8-10 dips….

2. amrap in 10 min, 15 wall ball, 12 dead lift, 9 burpees, 6 front squats,  bars 40/25kg

ADVANCE

1. e3mom for 5 rounds, 10 back squats 1 x body weight, 10 dead lift 1,25 x body weight, max rep weigthed pull ups 16/8kg kettlebell, count pull ups total reps.

2. for time, 30-20-10 reps of box jumps, t2Β

3. run 25 min, 140/bpm

4. 10 min hip mobility