Thursday 16th November 2017

Fitness
​A) Skin The Cat Practise
If proficient: As Performance
B) AMRAP 10 mins:
4 DB Push Press (22.5/15kg)
4 T2B
4 Burpees
4 Single Arm Russian Swings (each arm) (24/16kg)
Rest 4 mins
REPEAT
Keep it light and get through lots of rounds. NEVER stop moving! Goal is consistency.
For athletes with Level 2 HSPU: As Performance

Performance
​A) In teams of 2, 3 or 4:
8 min AMRAP
Good form, slow Skin the Cat, 1 rep each.
B) AMRAP 10 mins:
4 HSPU
4 T2B
4 Burpees
4 Single Arm Russian Swings (each arm) (24/16kg)
Rest 4 mins
REPEAT
Keep it light and get through lots of rounds. NEVER stop moving! Goal is consistency.