Monday 25th April

Fitness
​A) 4 sets:
Back Squat x 4 – 6 @30X1
FLR or Plank x 30 – 60s (add weight if necessary)
B) 5 rounds:
In 2 mins:
200m run
8 Strict Pull Ups (Sub ring rows)
Max Air Squats in remaining time
Rest 2 mins
Goal is consistency. Record greatest and smallest number of Air Squats.

Performance
​A) Back Squat @30X0
Low NME: 4 sets of 8 - 10
Med NME: 4 sets of 6 - 8
High NME: 5 sets of 4 - 6
B) 5 rounds:
 In 2 mins:
400m run
Max Pull Ups in remaining time
Rest 2 mins
Goal is consistency. Record greatest and smallest number of pull ups.