Monday 18th July 2016

Fitness
​​A) 3 Sets:
Bench Press x 6 – 8 @20X1
Hollow Body Hold x 30 – 60s
B) In Pairs:
AMRAP 18 mins:
20 Wall Balls (9/6kg)
20 DB/KB Snatch (20/15kg)
40 Double Unders

Performance
​A) 4 Sets:
Bench Press x 4 – 6 @20X1
B) Row:
5 Rounds:
500m at moderate pace (2k pace + 15s)
200m at 2k pace
200m at easy pace