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Saturday 160730

1) For time & load:

400m farmers carry

2) 3 sets of:

8 Seated dumbbell press
8 Dumbbell bent over row
60s weighted plank hold

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Friday 160729

Front Squat/Press 5 (75%) – 3 (85%) – 1+ (95%)

3) Complete as many rounds as possible in 7 minutes of:

Advanced

25 double-unders
5 Burpee muscle ups

Intermediate

15 double-unders
7 Chest to bar pull-ups

Baseline

25 single unders
7 Ring rows
*Attempt a double under every 5 reps.

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Thursday 160728

For time:

300 double unders
3.5Km run
100 burpees

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