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11
01
2018

Fri 12/1/18 – A Canberra gym that cares

By Scotty 0

3 min row/ride
then
3 Step-ups (each side)
3 Box Jumps
3 burpee Box Jump Overs
into
10 thrusters bar

Lifting : 10 mins
3 X 10 thrusters @ same weight as last week

Gymnastics : 10 min
HS skill work

Cond: 14 min AMRAP
4 Bar Muscle-Ups (8 CTB/Pullups/ring row + 8 dips of choice)
8 Front Squats 70/45kg
12 Box Jump Overs (24/20)

author: Scotty

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