13 November Advanced Class (Obj: Strength & Power)

Warm up well Muscle Ups 1-5-1 4X Weighted Ring Rows  8 Barbell Deadlifts   8 Rest :90 4X Sandbag Snatch & Slam    20 Clapping Pushups 20 Rest :60 2X OH Stairs  1L/1R Dbl step up Rest :60 3X Ring Fly  8 Windmill 8 L/R Rest :60 3X Archers 8 Bent Press 5 L/R Cool down / stretch