Wednesday 16th December

Strength
Back Squat 5 x 7 @ 70%

Conditioning

4 rounds for time (15min time cap)

RX'd
Row 20 calories
20 x Alternating pistol squats
5 x Muscle ups

Intermediate 
Run 200m
15 x Alternating pistol squats
5 x muscle up transitions/ 10 x Ring dips

Beginner
Run 200m
15 x air squats
10 x Bench dips

Simon Lee