Saturday 18th February 2017

Fitness
​A) 3 – 4 Sets:
Level 0: DB Shoulder Press x 6 – 8 @20X1
Level 1&2: Shoulder Press x 6 – 8 @20X1
Single Arm Row x 6 – 8 @20X1
B) For total reps:
In 90s:
200m Run
Max Front Squats (50/35kg) in remaining time.
Rest 90s
In 90s:
200m Run
Max Front Squats (50/35kg) in remaining time.
Rest 90s 
In 90s:
200m Run
Max Back Squats (50/35kg) in remaining time.
Rest 90s
In 90s:
200m Run
Max Back Squats (50/35kg) in remaining time.
Rest 90s

Performance
​A) 4 – 5 Sets:
Shoulder Press x 4 – 6 @20X1
Single Arm Row x 4 – 6 @20X1
B) For total reps:
In 90s:
200m Run
Max Front Squats (80/55kg) in remaining time.
Rest 90s
In 90s:
200m Run
Max Front Squats (80/55kg) in remaining time.
Rest 90s 
In 90s:
200m Run
Max Back Squats (80/55kg) in remaining time.
Rest 90s
In 90s:
200m Run
Max Back Squats (80/55kg) in remaining time.
Rest 90s