Saturday December 9th 2017

A. BTN Snatch Grip Push press, 5-6 reps every 2 minutes x 5 sets

B.15 minutes @ 75%

20 alternating step-ups onto 24"/20"

20 russian kbs - 24kg/16kg

20 unanchored sit-ups

100 singles on jump rope

--5 min rest

15 minutes @ 75%:

300m Row

10-20ft hand stand walk

50ft walking lunges

15 GHD sit ups

C. 3 sets:

Alt Seated Dbell press, 10 reps.arm (1 arm remains in ext while other does rep)

rest :45 

Double Arm Trap 3 raise on incline or Y's with CrossOver Sym, 12 slow reps 

rest :45