Saturday 24th March 2018

Fitness
​A) Push Jerk
Beginners: Practise
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B) 5 rounds: 3 mins ON, 1 min OFF:
6 Press Ups
9 Ring Rows
12 DB Rack Forward Lunges (2 x 22.5/15kg)
Continue where you left off at the start of each interval.

Performance
​A) Push Jerk
5 x 2 reps.
B) 5 rounds: 3 mins ON, 1 min OFF
6 HSPU
9 Ring Rows
12 DB Rack Forward Lunges (2 x 22.5/15kg)
Continue where you left off at the start of each round.