Friday 5th August 2016

Fitness
​A) 3 Sets:
Single Arm Row x 6 – 8 @20X1 each arm
Waiters Walk x 60ft each arm
B) 12 min AMRAP
20 Front Rack Forward Lunge (42.5/30kg)
15 Russian Swing (32/24kg)
10 Push Press (42.5/30kg)

Performance
A) Seated Box Jump
4 x 10 reps. Jump as high as you can on every rep.
B) Jump Lunges
3 x 20 reps
Jump as high as possible on every rep!
C) 12 min AMRAP
20 Front Rack Forward Lunge (42.5/30kg)
15 Russian Swing (32/24kg)
10 Push Press (42.5/30kg)