Wednesday 24th August 2016

Fitness
​A) 3 Sets:
Seated DB Shoulder Press x 8 – 10 @20X1
Hollow Body Hold x 30 – 60s
B) Every 5 mins for 4 rounds:
10 Front Squats (42.5/30kg)
15 Burpees 
400m run
Scale the run distance if you are getting less than 1 min rest. Note all 4 times.

Performance
​A) Strict Handstand Press Up
EMOM 10 mins: 2 – 6 reps
Scale to 3s negatives
Try and improve on 17/8/16
B) Every 5 mins for 4 rounds as fast as possible:
5 Front Squats (80/55kg)
10 Burpees 
200m sprint
Note all 4 times.