Friday 11th December 2015

2 Rounds of 30SEC each:
Switch Hip Extenders (SHE)
T-Rotation Push Ups (TPU)
Inverted Can-Cans
Butt Bridges
Spot Inch Worms
Squat Pulls

30x Pass Throughs with stick

AMRAP 10: 
200m Run
9x Deadlifts Rx1:120/80kg Rx2: 100/60kg
6x Bar Muscle Ups Rx1: Chest to bar Rx2: Pull Ups

Work up AHAP:
15 Minutes - Power Snatch + Hang Power Snatch
15 Minutes - Power Clean + Hang Power Clean