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14/11/2018

  • Warm-up: 4 rft of:
  • – 6 spiderman push-up
  • – 10 jumpin lunges
  • – 30” V-sit
  • EMOM 15 min:
  • 1) max handstand hold
  • 2) max bar hang
  • 3) 12 american swing (24/16)
  • AMRAP in 20 min of:
  • – 10 pull-up
  • – 15 push-up (hr)
  • 14- 20 squat