Monday 8th August 2016

Fitness
A) 3 Sets:
Ring Row x 8 – 10 @20X1
Strict Toes to Bar x 8 – 10 @3011
B) In Pairs:
20 min AMRAP
20 Box Jumps (24/20”)
20 Push Press (42.5/30kg)
20 Front Squat (42.5/30kg)

Performance
A) Toes To Bar
EMOM 10 mins: 2 – 10 reps
Choose a target and be consistent.
B) Row:
6 rounds:
0:30 on / 0:30 off at low rate (<24 spm)
rest 2:00
6 rounds:
0:30 on / 0:30 off at medium rate (24-28)
rest 2:00
6 rounds:
0:30 on / 0:30 off at any rate under 30