Wednesday 21st December 2016

Fitness
​A) Strict Pull Up Test:
1 Set: Max Rep Strict Pull Ups (Use a band to get at least 5/3 Pull Ups)
Rest 2 – 3 mins then…
3 Sets:
Strict Pull Up x 6 – 8 reps @20X1 (Use bands/add weight if necessary)
Side Plank x 30 – 60s. Raise upper leg if 60s is comfortable.
B) AMRAP 10 mins
12 Front Squats (40/30kg)
12 DB Snatch (20/15kg)
12 T2B

Performance
​A) As Fitness
B) 10 min Ladder:
2 Front Rack Forward Lunges (60/40kg)
2 Box Jumps (24/20”)
2 Toes to Bar
Add 2 reps every round.