Fitness
A) 3 Sets:
Overhead Squat x 6 – 8 reps @ 20X1 rest 45s
Bottoms up KB Walk x 90ft ea arm rest 45s
Bent Reverse Fly x 8 – 10 reps @ 20X1 rest 45s
Rest 45s
C) In Pairs: Alternating rounds
4 rounds each for time
12 Deadlifts (80/55kg)
Row 250m (Males), 200m (Female)
Performance
A) 5 sets:
Snatch Balance x 3
Rest 90s – 2 mins
C) As Fitness
A) 3 Sets:
Overhead Squat x 6 – 8 reps @ 20X1 rest 45s
Bottoms up KB Walk x 90ft ea arm rest 45s
Bent Reverse Fly x 8 – 10 reps @ 20X1 rest 45s
Rest 45s
C) In Pairs: Alternating rounds
4 rounds each for time
12 Deadlifts (80/55kg)
Row 250m (Males), 200m (Female)
Performance
A) 5 sets:
Snatch Balance x 3
Rest 90s – 2 mins
C) As Fitness
