Fitness
A) 3 sets:
Bench Press x 6-8 reps @ 2011. Rest 45 secs
Plank (elbows) x 40-60 secs.
Add a plate to your back if you can do 60 secs.
Rest 45 secs
Ring Rows x 8-10 reps @ 2111. Rest 45 secs
B) In Pairs. Alternate rounds.
6 rounds of 2 minutes for Reps
20 Burpees, then Max Wall Balls in remaining time.
If you don’t get 5 Wall balls, drop the Burpee reps by 5 on the following round.
Performance
A) Bench Press: 6 x 2-3 reps @ 30X1. Rest 2 mins
B) In Pairs. Alternate rounds.
6 rounds of 2 minutes for Reps
20 Burpees
Then, Max Wall Balls (9/6kg) in remaining time
A) 3 sets:
Bench Press x 6-8 reps @ 2011. Rest 45 secs
Plank (elbows) x 40-60 secs.
Add a plate to your back if you can do 60 secs.
Rest 45 secs
Ring Rows x 8-10 reps @ 2111. Rest 45 secs
B) In Pairs. Alternate rounds.
6 rounds of 2 minutes for Reps
20 Burpees, then Max Wall Balls in remaining time.
If you don’t get 5 Wall balls, drop the Burpee reps by 5 on the following round.
Performance
A) Bench Press: 6 x 2-3 reps @ 30X1. Rest 2 mins
B) In Pairs. Alternate rounds.
6 rounds of 2 minutes for Reps
20 Burpees
Then, Max Wall Balls (9/6kg) in remaining time
