Thursday 21st April 2016

Fitness
​A) 10 min EMOM
Evens: 2 – 10 Press Ups @20X1
Odds: 10 Ring Rows @20X1
B) 3 x 4 min AMRAPS, rest 2 mins:
12 Overhead Squat (42.5/30kg)
12 Burpees
Goal is consistency
This workout will be repeated again on Thursday 28th April.

Performance
​A) 10 min EMOM:
2 – 10 Strict HSPU @20X1
B) 4 min AMRAP
10 Thrusters (50/35kg)
5 Bar Muscle Ups
Rest 2 mins
4 min AMRAP:
12 Overhead Squats (50/35kg)
12 Burpees
Rest 2 mins
4 min AMRAP:
15 Jerks (50/35kg)
15 Pull Ups