Tuesday 10th April 2018

Fitness
​A) Back Squat
Level 0: 3 x 15-20 reps
Level 1: 3 x 8-12 reps
Level 2+: 4 x 6-8 reps

B) Handstand Walking Practise – 10 mins
Level 0-1: Handstand Holds (Wall or scale to Box)
Level 2+: Walk to Wall/Supported Walk

C) Rowing Instruction (Positions), then 2 x 500m each.
1st slow for Practise. 2nd for time

Performance
​A) Back Squat: 4 x 6-8 reps

B) Handstand Walking Practise – 10 mins
Level 3: Walk to Wall/Supported Walk
Level 4+: EMOM 10 mins – 30ft

C) Rowing Instruction (Positions), then 2 x 500m each.
1st slow for Practise. 2nd for time