MONDAY 12/11/17


A) Back Squat build to 80% for three singles

B1) AMRAP set Strict Pull Ups (scale to minimum 6 reps of partner assisted or vertical pull) rest 1’

B2) KB Thrusters 8-10 reps rest 1’ for 3 sets

C) 4 sets of:

30sec burpees

rest walk 30sec

30 sec KB Swings 70/53

rest walk 30sec

30sec Airdyne cal

rest walk 30sec

score is total reps/ cal

TUESDAY 12/12/17

SUNDAY 12/10/17