Circuit 3: (2 racks)
10 BB Press - 5 sec neg
8/ DB Rev Lunge - 5 sec neg
and CURVE (total distance)

Circuit 2:
10 BB Deadlift - 5 sec neg
10 DB Chest Press - 5 sec neg
and SKI (total distance)

5 rounds:

750/600m row or run/bike for 3 minutes
2/1 rope climbs
150 m DB farmers carry 40/30 lb
2 min rest

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Metcon(10)
9-12-15
box jumps/step ups 24/20
400m run after each round

Metcon-comp(10)
9-12-15
box jumps 30/24
400m run after each round

bench/strict 3x2(8)

Finisher
2 min sh distraction
2 min hip opener
100 flutters

It is time to go through the PRs you have made during the past year.

Answer the following questions:
- How many PRs have you done during 2016?
- What has been the biggest achievement of the past year?
- What can you do better next year?

3x500m Row
In groups of three YGIG

80-100% HRmax

4 min Tabata - Jump Squats
20/10

Today's task is a quick sprint with an assault bike. You have one minute to get as many calories burnt as possible. Go hard and go fast!

If you don't have access to an assault bike, use a normal exercise bike.

Bs: 3x2

(Go heavy!)

with medicine ball