Tuesday 3 December

Squat
3x5

21-15-9
DB Hang Squat Cleans (40/25)
Burpees

Sunday 1 December 2013

Deadllift (DL) 3rm  (PR)

AMRAP 10 mins:
10 Pushups
10 KB swings (53#)
10 goblet lunges (53#)

Saturday 30 November 2013

5 rds:

200m Run
15 Box Jumps (BJ)
15 Pushups

Friday 29 November 2103

Squat: 3x5

Power Clean (PC): 5x3

15 min AMRAP:
5 Pullups
7 Push Press
9 Knees to Elbows (K2E)