Friday 11th December

Strength

Overhead squat to 10RM then 3RM or work Technique

Conditioning

As many rounds possible in 12 minutes..

RX'd
15 x Box jump overs 24/20inch
10 x Overhead squat 52/34kg
3 x Muscle ups

Intermediate
15 x Box jump overs 24/20inch
10 x Overhead squats 43/29kg
3 x Muscle up transitions or 6 x Ring dips

Beginner
15 x Box jumps/ step ups
20 x Overhead weighted lunges 20/10kg plate
10 x Bench Dips

Simon Lee