Saturday 10th September 2016

Fitness
​A) 4 Sets:
Back Squat x 6 – 8 @20X1
B) “Team Murph” – Teams of 4 (or 3)
1600m Run
100 Pull Ups
200 Press Ups
300 Air Squats
1600m Run
At the start one athlete must start a 400m run whilst the other three start working on the Pull Ups. Athletes must alternate the running until 1600m is complete. Once all the air squats are complete the final 1600m must be done as a 4x400m relay.
Scale to Banded Pull Ups

Performance
​A) Back Squat
5 x 4 – 6 @20X1
B) As Fitness