Saturday 17th February 2018

Fitness
​A) 3 – 4 Sets:
Strict Pull Up x 4 – 6 @20X1 (self assisted/weighted as necessary)
Hollow Body Hold x 30 – 60s
B) In Pairs: AMRAP 15 mins:
12/9 Calorie Row
9 Front Squats (50/35kg)
Each athlete completes a whole round before swapping.

Performance
​A) Strict Pull Up
5 x 2 – 3 reps @20X1. 
B) 5 rounds for time:
15/12 Calorie Assault Bike
3 Squat Cleans (90/60kg)