Monday 20th June 2016

Fitness
​A) 3 Sets:
American Swing x 20
Shoulder Press x 8 – 10 @20X1
Use DBs if you have one arm weaker than the other.
B) Teams of 2, change athlete each exercise.
18 min AMRAP:
10 Ring Rows
15 Wall Balls (9/6kg)
200m run

Performance
​A) 4 Sets:
Shoulder Press x 4 – 6 @20X1
B) Row
8 x 30s on, 30s off
Rest 3 mins
8 x 30s on, 30s off
Rest 3 mins
8 x 30s on, 30s off.
Goal is consistency but aim for a faster split than last week.