Monday 15th January 2018

Fitness
​A) 3 – 4 Sets
DB/KB Walking Lunge x 16 Steps (DB/KB in each hand)
Ring Row x 6 – 8 @20X1
B) 21 – 15 – 9 reps for time:
Front Squats (42.5/30kg)
Pull Ups
Burpees

Performance
​A) 4 - 5 Sets:
KB Front Rack Walking Lunge x 16 Steps 
B) 21 – 15 – 9 reps for time
Front Squats (50/35kg)
Pull Ups
Burpees