Monday 17.6.19

4 sets

A1. Back Squat

1 set of 5 reps @ 40% of 1RM

2 sets of 5 reps @ 50%

1 set of 5 reps @ 60%

No rest

A2. Dumbbell bent-over rows

10 reps

No rest

A3. Double unders

40-50 reps

No rest

A4. Supinated chin-over-bar isometric hold

20-40 seconds

Rest 90 seconds between sets

*focus on quality over speed

AMRAP 16

10 dumbbell box step-overs @ 25/20kg & 20”

-then-

3 rounds

10 toes to bar

25 wall balls @ 9/6kg

-then-

30/20 cal AB