Monday, 15 January 2018

back/front squat at tempo 

 

13 min clock

5 rounds as fast as possible 

5 pull ups

6 double kb swings

7 push ups

8 double kb squats  

 

then

rest 2 min and continue the work through 13 minutes

Saturday, 13 January 2018

In teams of 3  

18 rounds or 25 min

alt rounds

5 burpee box jumps 

10 combined reps of pull ups / toes to bar  

15 wall ball shots / kb thrusters / db thrusters