Saturday 25th November 2017

Fitness
​A) 3 – 4 Sets:
Single Arm Ring Row x 6 – 8 @20X1
Hollow Body Hold x 30 – 60s
B) “Roni Size”
On the minute for 12 minutes:
5 Overhead Squats (50/35kg)
5 Burpee Bar Hops
Note: If you don’t complete the Burpees within the minute, carry on into the next minute and finish them.  Then start next round in the following minute.  
Score = Rounds completed
Compare: 15/04/17, 15/12/15, 11/08/15

Performance
​A) As Fitness
B) “Roni Size” (70/45kg)