5 October 2015



Work to a heavy

1 front squat

5 back squat

(same weight- rack weight between front/back squats)


EMOM 10  –  fast tempo, each interval for time (not paced out)

Odd- 10 KB Swings, choose weight (should be challenging)

Min2-10 Burpee Box Jumps

On Ramp/L1-10 squat thrusts (On Ramp: 30 seconds of squat thrusts)