Thursday 8th March 2018

Fitness
​A) 3 – 4 Sets:
Front Squat x 4 – 6 @20X1
Strict Supinated Pull Ups (assisted, negs or weighted as necessary) x 4 – 6 @20X1
B) 10 min Ladder:
3 Wall Balls (9/6kg)
3 Ring Rows
Add 3 reps every round.

Performance
​A) 4 – 5 Sets:
Front Squat x 3 – 4 @20X1
B) 10 min Ladder:
3 Wall Balls (9/6kg)
3 Pull Ups
Add 3 reps every round.