9/10/2015
Friday 9 October 2015 '9/10/2015'

SPORT

1. kettlebell basics, swings, clean, push jerk, snatch, 30 min

2. emom 8 min, 10 american swings, 8 burpees

3. 100 sit ups for time

4. run 3o min, 10 low pace, 10 hard & fast, 10 cool down

ADVANCE

1. practice clean 15′

2. emom 5′, 30 sec handstand hold, 30 rest

3. for time 21-15-9 reps of overhead squat & box jumps, buy in 50 pull ups, cash out 15 bar muscle up (bars elite 45/30kg, skale 35/20kg, boxes 60/50 all, skale chest to bar)

4. run 25 min, low pace