Tuesday 3rd May 2016

Fitness
​A) 3 Sets:
Shoulder Press x 8 – 10 @20X1
Side Plank x 30 – 60s (Raise upper leg if 60s is comfortable)
B) 12 min AMRAP
12 Forward Lunge (42.5/30kg)
12 Bar Hops
12 Ring Rows

Performance
A) Bench Press @20X0
Low NME: 4 sets of 6 - 8
Med NME: 5 sets of 4 - 6
High NME: 5 sets of 2 - 3
B) 12 min AMRAP
12 Forward Lunge (60/40kg)
12 Bar Hops
12 Pull Ups