Monday 25th July 2016

Fitness
​A) 3 Sets
Seated DB Shoulder Press x 8 – 10 @20X1
Ring Row x 8 – 10 @20X1
B) In Pairs:
2000m row for time
C) 3 Rounds For Time:
25 Double Unders
25 Air Squats

Performance
​A) Strict Handstand Press Up
Max unbroken reps. Use pads if not to the floor.
Then 4 sets of 4 – 8 Strict HSPU @20X1.
Scale to 3s negatives.
B) 1 mile run for time.
Compare to 23/5/16.
C) As Fitness