Thursday 29th November 2018

Fitness

A) Back Squat
Level 0: 3 x 12 – 15 @20X1
Level 1+: 4 x 8 – 10 @20X1

B) 5 Rounds for time:
6 Single Arm KB Front Rack Forward Lunges (each arm) (24/16kg)
12 Box Jump Step Downs (24/20”)
18 Sit Ups

Performance

A) Back Squat
Build to a 10RM

B) 5 rounds for time:
6 Single Arm KB Front Rack Forward Lunges (each leg) (32/24kg)
12 Box Jump Step Downs (24/20”)
18 Sit Ups