Monday 16th November

1) Back Squat 4 x 4RM

2) 12 Minutes get as far as possible..

Rx'd
3 x Handstand push ups
3 x Toes to Bar
3 x Alternating pistols

*Ascend 3 reps per round

Intermediate
3 x Handstand push ups (abmats)
3 x Toes to Ring
3 x Alternating pistols (assisted)

*Ascend 3 reps per round

Beginner
3 x Pike Handstand push ups
3 x Knee raises / abmat sit ups
3 x air squats

*Ascend 3 reps per round

Extra optional:
1) For 20 minutes.. Every 2 minutes complete:
Row 300/250m

Simon Lee