Thursday 15th September 2016

Fitness
​A) 3 Sets:
KB Walking Lunge (KB in each hand) x 16
Bent Over DB Row x 8 – 10 @3011
Hollow Body Hold x 30 – 60s
B) For time:
40-30-20-10 Double Unders
5-10-15-20 Burpees

Performance
​A) 3 Sets:
Explosive Step Ups x 20 reps
Clap Press Ups x 4 – 12 reps
Hollow Body Hold x 30 – 60s
B) As Fitness