Wednesday 21st September 2016

Fitness
​A) 3 Sets:
Romanian Deadlift x 8 – 10 @2011
B) EMOM 20 mins
Min 1: 50 Double Unders
Min 2: 30s Supinated Chin Over Bar Hold
Min 3: 20 Push Press (30/20kg)
Min 4: 20 Renegade Rows (2 x 20/15kg)
Min 5: Strict Toes to Bar x 10

Performance
A) 4 Sets:
Toes to Bar x max rep set
2 mins rest.
B) Assault Bike
4 Rounds:
1 min for Calories (Go HARD!)
Rest 5 mins
Perform 4 – 6 Skin The Cats in the break but do not fatigue yourself.