Friday 4th November 2016

Fitness
A) 3 Sets:
Front Squat x 8 – 10 @20X1
DB Bench Press x 8 – 10 @20X1
Ring Row x 8 – 10 @20X1
B) 6 min AMRAP
12 Plate Overhead Backward Lunges (20/10kg)
12 Russian Swings (32/24kg)

Performance
​A) 4 Sets:
Front Squat x 4 – 6 @20X1
Ring Dip x 4 – 6 @20X1
B) 6 min Ladder:
2 GTOH (40/30kg)
2 T2B
Add 2 reps each round