Monday 10th October 2016

Fitness
​A) 3 Sets:
Back Rack Forward Lunge x 20
Seated DB Shoulder Press x 8 – 10 @20X1
Bent Over DB Row x 8 – 10 @2011
B) 6 Rounds for total reps:
30s Burpees
30s Rest

Performance
A) 5 Sets:
Strict Handstand Push Up x 4 – 6 @20X1 (add deficit if necessary)
Strict Supinated Pull Up x 8 – 10 @20X1
B) As Fitness