Friday December 16th 2016


1) Front Squat: 3-3-3-3

2) Pistol: Hold 2:00 in the bottom of each 

*This is to compound monday, and just change the loading stimulus. Work across with weight in all sets. The aim is to start high here, and maintain for all 4 sets. 


For Time: 

50 Box Jump overs

50 Pull Ups 

50 Burpees 

50 Front Squats 45/35

*who doesn't love a chipper? You only need to see each movement once, finish and move on. Get out of each segment as quickly as possible.