Tuesday 28th February 2017

Fitness
​A) 3 – 4 Sets:
Back Rack Forward Lunge x 12 steps
B) “Deck of Cards”
Teams of 2 (or 3) – All do every rep. 
20 minutes: As Many Cards as Possible
Clubs = Burpees
Hearts = Sit Ups
Spades = Double Unders / 3 x skips
Diamonds = Russian Swings (32/24kg)
Face cards = 12 reps 
Aces = 15 reps, Jokers = Run 200m
Compare: 4/6/16, 02/01/16 01/06/15

Performance
​A) 4 – 5 Sets:
Power Clean x 3. Drop and reset.
B) As Fitness