Friday 14th April 2017

Fitness
​A) 3 – 4 Sets:
Deadlift x 8 – 10 @30X1
Bottoms Up KB Walk x 60ft each arm
B) EMOM 16 mins
Min 1: 20 – 30 Air Squats
Min 2: 10 – 20 Calorie Row
Min 3: 10 – 20 V-Ups
Min 4: 80, 160 or 200m Run
Choose targets and be consistent.
Score for each minute is minimum achieved.

Performance
​A) 6 – 7 Sets:
Power Clean + Squat Clean
B) As Fitness