Monday 11th DEC 2012

AM
A) 3 x 5 back squat @ 152.5kg

B) 3 x 5 press @ 73.6

C)EMOM 10mins, 150kg prowler sprint for 40m

D) 100 ab roll outs-10.59

PM
A)5 x 100m yoke carry @ 200kg

B) 4 x 15 skull crushes @ 41kg

C) 3min continual tri band ext.