Monday 30th January 2017

Fitness
​A) Front Squat Testing
Level 0: Build to a 10RM
Level 1: Build to a 5RM
Level 2: Build to a 1RM
Compare to 21/11/16
B) “The Mighty Mile”
4 Rounds for time:
20 Russian Swings (24/16kg)
20 KB Goblet Squats (24/16kg)
Run 400m (with KB)
Compare: 01/09/16, 09/12/15, 28/04/15
KB must not touch the ground throughout the workout, no resting on feet or in lap; 5 burpee penalty!

Performance
​A) Front Squat
Build to a 3RM
B) As Fitness