Fitness
A) 3 sets:
Front Squat x 8 – 10 @21X1 Rest 30s
Bent Over Row x 8 – 10 @20X1 Rest 30s
Hollow Body Hold/Dead Bugs x 3 – 60s Rest 1 min
B) In Pairs, alternating rounds.
5 rounds each for time (10 altogether)
Run 200m
5 x DB Man Makers
Performance
A) 5 sets:
Front Squat x 4 - 6 @21X1
Bent Over Row x 4 - 6 @20X1
Rest 2 mins
B) As Fitness
A) 3 sets:
Front Squat x 8 – 10 @21X1 Rest 30s
Bent Over Row x 8 – 10 @20X1 Rest 30s
Hollow Body Hold/Dead Bugs x 3 – 60s Rest 1 min
B) In Pairs, alternating rounds.
5 rounds each for time (10 altogether)
Run 200m
5 x DB Man Makers
Performance
A) 5 sets:
Front Squat x 4 - 6 @21X1
Bent Over Row x 4 - 6 @20X1
Rest 2 mins
B) As Fitness
