Fitness
A) 4 sets:
Back Squat x 6 – 8 @20X1 Rest 30s
Ring Row x 8 - 10 @20X1 Rest 30s
Press Ups x 8 - 10 @20X1 Add weight if necessary Rest 30s
B) “Wally”
For time:
60 Double Unders
50 Sit-ups
40 (alt.) Forward Lunges
30 Plate GTOH (20/10kg)
20 Burpee Plate Jumps
Compare: 13/7/15, 24/10/14, 19/06/14
Performance
A) 5 sets:
Back Squat x 4 – 6 @30X1
Rest 2 – 3 mins
B) Pistol Squat Practise
C) As Fitness
A) 4 sets:
Back Squat x 6 – 8 @20X1 Rest 30s
Ring Row x 8 - 10 @20X1 Rest 30s
Press Ups x 8 - 10 @20X1 Add weight if necessary Rest 30s
B) “Wally”
For time:
60 Double Unders
50 Sit-ups
40 (alt.) Forward Lunges
30 Plate GTOH (20/10kg)
20 Burpee Plate Jumps
Compare: 13/7/15, 24/10/14, 19/06/14
Performance
A) 5 sets:
Back Squat x 4 – 6 @30X1
Rest 2 – 3 mins
B) Pistol Squat Practise
C) As Fitness
