November 8, 2014
1) Push Jerks
3 X 3 Ascending
2) With a Partner
40 Box Jumps with a Step Down
40 Goblet Squats (32/24kg)
40 Wall Ball Shots (30/20)
40 Ring Dips or 40 Hand Release
Push Ups
400m Run Together
400m Farmer’s walk with 45/25
Plates
40 Plate Ground to Overhead
(45/25)
40 Burpees onto Plate