Saturday 22nd July 2017

Fitness
​A) 3 – 4 Sets:
Front Rack Forward Lunge x 12 reps
Single Arm Row x 6 – 8 @20X1
B) 4 Rounds:
In 2 mins:
20 Single Arm Russian Swings (24/16kg)
10 Ab-Mat Sit Ups
Row for max calories in remaining time
Rest 2 mins
Goal is consistency
Scale weight/movement to go unbroken every round.

Performance
A) Strict C2B Pull Up
Ninja: 5 x 8 reps
Excellent: 6 x 6 reps
Very Good: 7 x 4 reps
Good: 8 x 2 reps
1 mins rest between sets.
B) 4 Rounds:
In 2 mins:
12 Front Rack Forward Lunges (60/40kg)
10 T2B
Row for max Cals in remaining time.
Rest 2 mins
Goal is consistency
Scale movement/weight to go unbroken every round.