Saturday 16th July 2016

Fitness
​A) 3 Sets:
Front Rack Step Ups x 16
Seated DB Shoulder Press x 8 – 10 @20X1
B) Teams of 3 (or 4) one person working:
Team Aphrodite
50-40-30-20-10
Burpees
Air Squats
Sit Ups
Straight in to…
Team Karen
150 Wall Balls for time (9/6kg)

Performance
​A) 3 Sets:
Front Rack Step Up x 16
Ring Press Up x 8 – 16 @20X1 (choose a target and be consistent)
B) Row:
4 x 2 min on 2 min off
Rest 3 mins
3 x 2min on, 2 min off
Goal is consistency but a faster split time than on 4th June.