Saturday 3rd September 2016

Fitness
​A) EMOM 10 mins:
Odds: Ring Row x 12 – 15 @20X1
Evens: Plank/FLR x 45s
B) In pairs, for reps:
2.5 mins Air Squats
30s rest
2.5 mins Row for Calories
30s rest
2.5 mins DB Squat Cleans (2 x 15/10kg)
30s rest
2.5 mins Assault Bike for Calories
30s rest
2.5 mins Double Unders
30s rest
2.5 mins 30ft Shuttle Runs
Coach’s note: start pairs on different stations
Athletes must tag partner to change.

Performance
A) Strict Pull Up
EMOM 10 mins: 2 – 10 Pull Ups
Choose a target and be consistent
Try and improve on 3/8/16.
B) As Fitness