Monday 23rd November 2015

MOB/ACT: 2 Rounds of 30SEC each:
20x Switch Hip Extenders (SHE)
10xT-Rotation Push Ups (TPU)
20x Inverted Can-Cans
10x Spot Inch Worms
10x Squat Pulls

3RFT:
5x Pull Ups
7x Push Ups
10x Air Squats

O-LIFT 15:
Work up AHAP of
1x Clean + 1x Hang Clean + 1x Front Squat

STRENGTH 15: 
1A: Back Squat - Work Up to a 3RM
1B: Muscle Up Progression/ Butterfly

WINDOW 10:
600m Run
20x Power Clean and Jerks 50/35kg
300m Run
Max effort Thrusters 50/35kg