Thursday 29th December 2016

Fitness
​A) Back Squat
Level 0: 3 – 4 Sets of 10 – 12 @30X1
Level 1: 3 – 4 Sets of 6 – 8 @30X1
Level 2: 4 – 5 Sets of 2 – 3 @30X1
B) 4 Rounds:
In 2 mins:
18/15 Calorie Row
Max Push Press (40/30kg) in remaining time
Rest 2 mins.

Performance
​A) Back Squat
4 Sets of 10 @20X1
B) 4 Rounds:
In 2 mins:
18/15 Calorie Assault Bike
Max Push Press (50/35kg) in remaining time.
Rest 2 mins