#Monday 20/11/17


Tempo Back Squat 3-3-3-3-3-3-3
Tempo @ 3 1X1

3 rounds, 1 min per station, of:
Assault Bike Calories
Wall Walk
Box Jump
Knees To Elbow
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Wednesday 6th Huff & Rebound

Stretch meme

Handstand Progressions & Kipping

4 Rounds
25/20 Assault Bike Cals or Ski Erg
15 Push Press 52.5/30kg
200m Farmers Carry
(Every put down of the Kettle Bells is a death by Burpee)

Mobility & Flexability
90 Sec Half Seated Frog L side
90 Sec Half Seated Frog R side
1 Minute rest
90 Sec Half Front Split R side
90 Sec Half Front Split L side
1 Minute Rest
90 Sec Pigeon R Side
90 Sec Pigeon L Side