Friday 2nd March 2018

Fitness
​A) 3 – 4 Sets:
KB/DB Walking Lunge x 20 Steps (KB/DB in each hand)
Strict Pull Up x 6 – 8 @20X1 (scale to negatives or self assisted)
B) 4 rounds:
In 2 mins:
20 Box Jumps (24/20”)
15 Ring Rows
Max Burpees in remaining time
Rest 2 mins

Performance
​A) 5 Sets:
Strict Pull Up x 2 – 3 @20X1
B) 4 rounds:
In 2 mins:
20 Front Rack Forward Lunges (42.5/30kg)
15 Pull Ups
Max Burpee Box Jump Overs (24/20”) in remaining time
Rest 2 mins