Tuesday 13th September 2016

Fitness
​A) 4 Sets:
Strict Supinated Pull Up x 8 – 10 @20X1
Ring Support Hold x 30 – 60s
Coach’s note: Scale Pull Ups to 3s negatives. Scale Ring Support Hold to Box (With DBs) Support Hold.
B) In Pairs; AMRAP 15 mins
Alternate every movement.
10 DB Cross Over Step Ups (2 x 15/10kg)
20 Renegade Row (2 x 15/10kg)
160m run (with DBs) (2 x 15kg/10kg)
Coach’s note: If there are not enough 15kg DBs get the stronger pairs to do heavier Renegade Rows and use 16kg KBs for the Step Ups and Run.

Performance
​A) 3 Sets:
Underhand Bent Over Row x 6 – 8 @2011
Double KB Front Rack Walking Lunge x 16 Steps
B) Sprints!
4 x 25m Sprint
3 x 50m sprint
2 x 75m sprint
3 x 50m sprint
4 x 25m sprint.
Use the road, estimate the distances (1/4, ½, ¾ of the road). Walk back recovery.