Monday 12th June 2017

Fitness
​A) 3 – 4 Sets
Deficit Backward KB/DB Lunge x 16 steps (alt) (stand on a 20kg plate)
Bent Reverse Fly x 8 – 10 @3011
B) 6 Rounds for time:
8 T2B
8 Single Arm Russian Swings (each arm) (24/16kg)
30 Double Unders

Performance
​A) Strict T2B:
Ninja: 5 x 10 reps
Excellent: 6 x 8 reps
Very Good: 7 x 6 reps
Good: 8 x 4 reps
Rest 1 min between sets
B) 6 Rounds for time:
12 Pistols (alt)
6 KB Snatches (each arm) (24/16kg)
30 Double Unders