Monday 2nd January 2017

Fitness
​A) 3 – 4 Sets:
Front Squat x 6 – 8 @22X1
Single Arm Row x 6 – 8 @2011
B) 4 x 3 min AMRAP with 2 mins rest
20 Wall Ball (9/6kg)
10 Ring Rows

Performance
​A) 5 Sets:
Front Squat x 2 – 3 @22X1
B) 4 x 3 min AMRAP with 2 mins rest
20 Wall Balls (9/6kg)
10 Pull Ups