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Workout for Thursday January 12th 2017


15 min to cycle through

5/5 bottom up KB press
5/5 single leg RDL - barbell - moderate weight
3-5 strict pull ups @3113/banded strict pull ups with @3113/ring row @3113
20m robo reverse bear crawl



5 min to complete

2 rounds

15/12 cal row
15 burpee

rest 3 min - track your own rest

5 min to complete

1 round of

30 russian swings
30 burpees

score is total time to complete minus 3 min of rest


2 min dowel sit
30s lean and loiter