Monday 27.11.17

a. EMOM 12 minutes:

Back Squat, 1 rep

- Build to a heavy single with 3 warm up sets then aim to hold singles every minute for 12 minutes

b. For 15 minutes cycle through rounds of:

Chin over bar hold, 20 seconds

L-Sit hold (rings, bars or boxes) 30 seconds

Single leg box jump, 5 reps per side

Pistol hold, 20 seconds (10 seconds/side)

Front Support hold, 20 seconds

Air squat (slow decent, 6-8 seconds) 6 reps

TEENS

a. EMOM 10 minutes:

Back Squat, 2 reps

b. For 10 minutes cycle through rounds of:

Chin over bar hold, 20 seconds

L-Sit hold (boxes) 20 seconds

Single leg box jump, 5 reps per side

Pistol hold, 20 seconds (10 seconds/side)

Front Support hold, 20 seconds

Air squat (slow decent, 6-8 seconds) 6 reps