Wednesday 26th August


1) Back Squat 3 x 4 @ 85%

2) As many rounds possible in 10minutes…
3 x Muscle ups
15 x Wall ball shots 20/14 Lbs to 10/9ft target

Intermediate:
3 x Muscle up transitions/ Ring Dips
15 x Wall Ball shots 

Beginner:
6 x Banded Ring Dips / Bench Dips
15 x Wall ball shots ( scale weight and height appropriately)

3) 5 sets:
10 -20 seconds L-sit
30 -60 seconds Superman hold

Simon Lee