A) 15 min, 5 sets
5 Wide grip pull-ups (add load if possible)
Assisted chin ups with controlled -ves
10 Ring rows
5 ring dips (add load if possible)
5 low ring push ups
8 high ring push ups
(Vid to follow)
B) 8 min, 3 sets
8 DB rows each arm
20m single arm KB OH walking lunge (Scale to front rack)
B) 17.1 20 min cap
10 DB snatches
22.5/15 15/10 10/7.5
15 burpee box jump-overs
20 DB snatches
30 DB snatches
40 DB snatches
50 DB snatches
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