Friday, 5 September 14

Friday, 5 September 14

EMOM:
3 rounds (total 9 min)
30/40/50 sec work (chose your work time)
– Supine rope climbs (from the ground to standing and back down)
– Weight plate lateral lunges
– Weight plate russian twists

STRENGTH:
4×8/8 Single arm DB or KB rows (use support on platforms)

CAPACITY:
4 rounds of:
– 15 Burpees (absolutely as fast as possible)
– 20 Wall Balls (20/15)
Rest 1:00 after each round
Score=Total time (incl. rest)