28 November 2017
Warm-up: 800m Run to W Alabama, then: 4 Rounds: 5x Pull up, 10x Push up, 15x Air Squat.
Strength: Back Squat: Work to heavy set of 4 then 5×4 @ 90% of Heavy 4.
- 5x Clean and Jerk (135/95)
- 10x Slamball (30+/20+)
- 15x Wall Ball (20/14)
Cool Down: Tabata for 8 Minutes: Leg levers & Flutter Kicks – Alternating
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