Friday 8th April 2016

Fitness
A) 4 Sets:
Back Squat x 4 – 6 @20X1
Supinated Pull Up x 4 – 6 @20X1
Suitcase Carry x 60ft each arm
B) In Teams of 3 (or 4)
In 12 mins:
Row for max calories
and:
AMRAP
DB Man Makers (2 x 20/15kg)
One person always on the rower. Athletes may swop roles as often as they like.
1 Calorie = 1 Point
1 DB Man Maker = 3 Points
Score = total points

Performance
​A) Back Squat
15 mins to build to a 1RM @30X0
Rest 10 mins
Max reps @ 85% of 1RM @30X0
(During middle 5 mins of rest practice skill of your choice: HS Walk/Kipping/Muscle Up Transition.  Do NOT fatigue yourself)
B) As Fitness