Heavy Metcon 20/1/16

Wednesday 20/1/16

Warm up

wall squats 10

Pull up shrugs 10

goblet squats 10

Ring rows 10

walking lunges 10

Press ups 10

KB swings 10

x5 rounds

working in A UGIG format 1 >10 ladder weight stations and a 10sec > 60 second clock on machine stations

A            bench press / Deadlifts

B            Bike (max distance )

C            Squats / Pull ups

D            rower (max distance)