Friday 29/1/16

Level 1: 

Warm Up:

 400m Run +20 Burpees +15 air Squat +25 sit ups

A. 2 mins AMRAP of:

Thrusters @20/15kg 

Rest 4mins 

B. For time : 
21-15-9 
Box jumps 
Pull ups 

C. Core: 
15secs hollow position x6
7 strict TTB x6 
alternating

Level 2: 

A. 3rounds not for time

30 unbroken DU
10 unbroken TTB
10 unbroken HSPU (STRICT IF POSSIBLE)

B. 4ROUNDS FOR TIMES OF:

10TTB
20 C2B pull ups
30 wall balls
40 kb swings 
50 DU
2mins rest between