FRIDAY
20/02/15

A.
Two sets of:
Banded cross overs; 15-20 reps
Press-ups; 15 reps
Bench prone Cubans; 15-20 reps
Wall walks; 4 reps

B.

Four sets of:

Weight Pull-Ups x 1-2 reps

Rest 30 seconds

Strict Pull-Ups x Max reps

Rest 3 minutes

C.

Two sets of:

3 minute AMRAP:

10 Ground to Overhead

10 Overhead Squat

10 Burpees

Rest 3 minutes

*Start the second set where you left off when time ran out on the first
*Level 2 recommended weights 45/30 kg
*Level 1 scale weight to allow sets to be completed with a maximum of 2 break per set