Saturday 17th November 2018

Fitness

A) 3 – 4 Sets:
Supinated Bent Over Row x 6 – 8 @20X1
Bottoms Up KB Walk x 60ft each arm
Hollow Body Hold x 30 – 60s


B) 5 rounds for total reps:
60s Shuttle Runs (30ft)
60s Box Jumps (30/24”)
60s Rest

Performance

A) 3 – 4 Sets:
Supinated Bent Over Row x 4 – 6 @20X1
Parallette L-Sit/Chair Sit x 30 – 60s (or accumulate at least 30s)
Coaches note: Use Dip stations or DBs on boxes if no parallettes.


B) As Fitness