Tuesday 12th July 2016

Fitness
​A) 3 Sets: 
Overhead Squat x 8 – 10 @21X1
Plank x 30 – 60s
B) In Pairs, for time:
500m Row
50 Air Squats
10 Pull Ups
400m row
40 Air Squats
15 Pull Ups
300m row
30 Air Squats
20 Pull Ups
200m row
20 Air Squats
25 Pull Ups
100m row
10 Air Squats
30 Pull Ups

Performance
A) EMOM 10 mins
Snatch x 1 climbing
B) Every 6 mins for 30 mins (5 rounds)
60s row for metres (GO HARD!)
Practice Freestanding Handstand Hold during rest but do not fatigue yourself.