Thursday 21st December 2017

Fitness
​A) 3 – 4 Sets:
Front Rack Forward Lunge x 16 steps
Based on Pull Ups:
Level 0 & 1: Self Assisted Pull Ups x 8 @20X1
Level 2: Strict Pull Up x 4 – 6 @20X1
B) In Pairs:
20 min Row for metres (swap every 60s)

Performance
​A) 3 – 4 Sets:
Strict Pull Up x 4 – 6 @20X1
Front Rack Forward Lunge x 10
B) As Fitness