Saturday 7th January 2017

Fitness
​A) 3 – 4 Sets
Back Rack Forward Lunge x 16 – 20 reps
Side Plank x 30 – 60s. Raise upper leg if able to hold for 60s comfortably.
B) EMOM 20 mins
Min 1: 20 Russian Swings (32/24kg)
Min 2: 10 T2B
Min 3: 15/12 Calorie Row
Min 4: 45s Double KB Front Rack Hold (2 x 24/16kg)

Performance
​A) 3 – 4 Sets:
Back Rack Forward Lunge x 10 - 12 reps
Side Plank x 30 – 60s. Raise upper leg if able to hold for 60s comfortably.
B) EMOM 20 mins:
Min 1: 15 Hang Power Clean (50/35kg)
Min 2: 15/12 T2B
Min 3: 18/15 Calorie Row
Min 4: 45s Double KB Front Rack Hold (2 x 24/16kg)