Fitness
A) 4 sets:
Back Squat x 4 – 6 @21X1
Powell Raise x 8 – 12 @3011
Waiters Walk x 60ft each arm
B) Run 600m rest 90s
Run 400m rest 60s
Run 200m rest 30s
Run 400m rest 60s
Run 600m.
Score = Total Time.
Performance
A) 6 sets:
Back Squat x 2 – 3 @33X1
B) As Fitness
A) 4 sets:
Back Squat x 4 – 6 @21X1
Powell Raise x 8 – 12 @3011
Waiters Walk x 60ft each arm
B) Run 600m rest 90s
Run 400m rest 60s
Run 200m rest 30s
Run 400m rest 60s
Run 600m.
Score = Total Time.
Performance
A) 6 sets:
Back Squat x 2 – 3 @33X1
B) As Fitness
