Monday 23.12.19

Back Squat

Every 90 seconds for 10 sets

4 reps @ 2.5-5kg heavier than last week


AMRAP 20

8 front-racked lunges @ 70/47.5kg

12/9 cal row

*Rest 30 seconds between sets


Or


5 rounds for times

12 bar-facing burpees over the bar

3 rope climbs @ 15’

12 thrusters @ 60/42.5kg

*20 minute time cap


Or


Every 4 minutes for 5 sets

30 air squats

20/14 cal row

10 burpees over the rower

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