Fitness
A) 3 sets:
Back Squat x 8 – 10 @30X1
Side Plank x 30 – 60s, add weight if necessary
B) In Pairs: 5 Rounds:
20 American Swings (24/16kg) each
15 Goblet Squats (24/16kg) each
10 Ring Rows each
Performance
A) 5 sets:
Back Squat x 4 – 6 @ 30X1
B) As Fitness
A) 3 sets:
Back Squat x 8 – 10 @30X1
Side Plank x 30 – 60s, add weight if necessary
B) In Pairs: 5 Rounds:
20 American Swings (24/16kg) each
15 Goblet Squats (24/16kg) each
10 Ring Rows each
Performance
A) 5 sets:
Back Squat x 4 – 6 @ 30X1
B) As Fitness
