Tuesday 16/12/14

Warm-up
3×50 su 8 scapula pull ups 4 push ups

Basic Strength
Bent Over Row (7×5)
e2mom 14
5 bent over row
*hold top position for 3sec
*increase weight as needed
finished with 40kg

Seated Kettlebell Press (5×8)
e2mom 14
8 seated kb press
*increase weight as needed
started with 8kg but then switched to 12kg

Metcon (No Measure)
e30sec for 10min
I. 7 kb external rotation pull each arm
II. 15sec active hang

1min rest

e30sec for 10min
I. 1 negative pull up behind neck
II. 3 heavy kb row each arm 24kg

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