Saturday 12th November 2016

Fitness
​A) Bench Press Test
Level 0 – Build to a 10RM
Level 1 – Build to a 5RM
Level 2 – Build to a 1RM
B) In Pairs:
AMRAP 5 mins:
10 Calorie Assault Bike 
10 Burpees
10 Air Squats
Rest 2 mins

AMRAP 5 mins:
30 Double Unders
20 Sit Ups
10 Air Squats
Rest 2 mins

AMRAP 5 mins:
10 Calorie Row
20 Mountain Climbers
10 Air Squats

Performance
​A) As Fitness
B) As Fitness