Thursday 1st September 2016

Fitness
​A) 3 Sets:
Back Squat x 6 – 8 @30X1
DB 90/90 x 12 - 16
B) “The Mighty Mile”
4 Rounds for time:
20 Russian Swings (24/16kg)
20 KB Goblet Squats (24/16kg)
Run 400m (with KB)
Compare: 09/12/15, 28/04/15, 07/10/13
KB must not touch the ground throughout the workout, no resting on feet or in lap; 5 burpee penalty!

Performance
​A) 5 sets:
Back Squat x 4 – 6 @30X1
B) As Fitness