Wednesday 16.8.17

Push Jerk 5 sets of 3 reps Rest 90 seconds between sets

2 sets 8 reverse curl to press 8 curl to press 8 alternating shoulder/BTN press

No rest between movements, 2 minutes between rounds *choose a very light weight, this gets spicy!

For time 30 abmat sit ups Then 15 12 9 6 3 Dumbbell lunges 22.5/15kg (alternate legs) Dumbbell push press Then 30 pull-ups

*Time cap: 16:00

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