Fitness
A) 4 sets:
Bench Press x 6 – 8 @20X1
American Swing x 20 reps
B) “Vamos”
AMRAP 20 mins:
8 Forward Lunges each leg (40kg/30kg)
8 Push Presses (40kg/30kg)
8 Ring Rows
Compare to: 24/8/15, 07/04/15, 21/07/14,
Performance
A) 4 sets:
Bench Press x 4 – 6 @20X1
Hip Extension x 10 @2112
Coaches note: Use GHD machine for hip extension.
B) As Fitness
A) 4 sets:
Bench Press x 6 – 8 @20X1
American Swing x 20 reps
B) “Vamos”
AMRAP 20 mins:
8 Forward Lunges each leg (40kg/30kg)
8 Push Presses (40kg/30kg)
8 Ring Rows
Compare to: 24/8/15, 07/04/15, 21/07/14,
Performance
A) 4 sets:
Bench Press x 4 – 6 @20X1
Hip Extension x 10 @2112
Coaches note: Use GHD machine for hip extension.
B) As Fitness
