Thursday 22nd June 2017

Fitness
​A) 3 – 4 Sets:
Single Arm Row x 6 – 8 @20X1
FLR on Rings or Plank on hands x 30 – 120s
B) 4 RFT:
10 Front Squats (40/30kg)
10 Pull Ups
50 Double Unders

Performance
​A) 3 – 4 Sets:
Single Arm Row x 6 – 8 @20X1
Ring Chair/L-Sit x 30 – 60s
B) 3 RFT:
15 Front Squats (70/50kg)
15 C2B Pull Ups
50 Double Unders