Tuesday 1st August 2017

Fitness
​A) 3 – 4 Sets:
Front Rack Forward Lunge x 16 reps
B) In teams of 4 (or 3):
3 Rounds for time. Time cap 20 mins.
50 Dumbbell Push Press (2 x 22.5/15kg)
50 Box Jump Overs (24/20”)
50 Burpees
One team member must be in a Plank hold throughout the duration of the workout.

Performance
​A) 3 – 4 Sets:
Front Rack Forward Lunge x 12 reps
B) As Fitness