Wednesday 19th April 2017

Fitness
​A) 3 – 4 Sets:
Farmers Carry x 160m
Front Leaning Rest on Rings x 30 – 120s
B) AMRAP 14 mins:
200m Wall Ball Carry (9/6kg)
15 Sit Ups
10 Ring Rows

Performance
A) Strict C2B Pull Up
Ninja: 5 x 8 reps
Excellent: 6 x 6 reps
Very Good: 7 x 4 reps
Good: 8 x 2 reps
Rest 1 mins between sets
B) AMRAP 14 mins:
200m Farmers Carry (2 x 24/16kg)
15 Hand Release Press Ups
30 Sit Ups