November 13, 2017

Warm up:
:30sec Assault bike
rest 10sec
:30sec Jumping Jacks
rest 10sec
x3
10 Air Squats
8 Dips
8/8 Single arm DB Push Press
x2

Back Squat
3@80%
2@85%
1@90%
1@90+%
1@90+%
Rest 2min+

5min AMRAP
12 Push Press 95/65
6/6 Single Arm KB front rack walking lunge
200m run
Rest 2min
x3

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