Saturday 10th December 2016

Fitness
​A) 3 – 4 Sets:
Overhead Backward Lunge x 12 reps
Level 0: DB Press Ups x 6 – 8 @20X1 (Scale to knees)
Level 1 & 2: Bar Dips x 6 – 8 @20X1 (Use a band or add weight as necessary)
B) In Pairs:
AMRAP 20 mins:
Row 500m (250m each)
10 DB Man Makers (2 x 20/15kg) (alternating athletes every rep.

Performance
​A) 3 – 4 Sets:
Overhead Forward Lunge x 12 reps
Ring Dips x 6 – 8 @20X1
B) As Fitness