Saturday 15th September 2018

Fitness
A) 3 – 4 Sets:
Single Arm KB Front Rack Walking Lunge x 8 steps each arm.
Single Arm Row x 6 – 8 @20X1 each arm
 
B) For total reps:
2 min Assault Bike for max Calories
60s rest
AMRAP 2 mins:
5 Burpees
5 Ring Rows
60s rest
2 min Row for max Calories
60s rest
2 min for max Shuttle Runs (30ft)
60s rest
​

Performance
​A) 3 – 4 Sets:
Single Arm Overhead Walking Lunge x 8 steps each arm
Hanging L-Sit/Chair Sit x 30 – 60s


B) For total reps:
2 min Assault Bike for max Calories
60s rest
2 mins for max Burpee C2B Pull Ups
60s rest
2 min Row for Max Calories
60s rest
2 min for max Shuttle Runs with KB (24/16kg)
60s rest