Fitness
A) 4 sets:
Back Squat x 6-8 reps @ 20X1. Rest 1 min
DB Bent Row x 6-8 reps @ 2111. Rest 1 min
B) “Deck of Cards”
Teams of 2/3 – All do every rep.
20 minutes: As Many Cards as Possible
Clubs = Burpees
Hearts = Sit Ups
Spades = Double Unders / 3 x skips
Diamonds = Russian Swings (32/24kg)
Face cards = 12 reps
Aces = 15 reps, Jokers = Run 200m
Compare: 01/06/15, 10/11/14, 02/07/2014,
Athletes should work in groups of similar abilities
Performance
A) Back Squat: 5 x 4-5 reps @ 30X0. Rest 2 mins
B) As per Fitness
A) 4 sets:
Back Squat x 6-8 reps @ 20X1. Rest 1 min
DB Bent Row x 6-8 reps @ 2111. Rest 1 min
B) “Deck of Cards”
Teams of 2/3 – All do every rep.
20 minutes: As Many Cards as Possible
Clubs = Burpees
Hearts = Sit Ups
Spades = Double Unders / 3 x skips
Diamonds = Russian Swings (32/24kg)
Face cards = 12 reps
Aces = 15 reps, Jokers = Run 200m
Compare: 01/06/15, 10/11/14, 02/07/2014,
Athletes should work in groups of similar abilities
Performance
A) Back Squat: 5 x 4-5 reps @ 30X0. Rest 2 mins
B) As per Fitness
