Wednesday 23rd January 2019

Fitness

A) Back Squat
Level 0: 3 x 10 – 12 @20X1
Level 1: 4 x 6 – 8 @20X1
Level 2+: 5 x 2 – 3 @20X1

B) For 3 separate scores:

AMRAP 4 mins:
200m Assault Air Runner
10 DB Rack Forward Lunges (2 x 22.5/15kg)
 
Rest 2 mins
 
AMRAP 4 mins:
15/12 Calorie Assault Bike
10 DB Rack Forward Lunges (2 x 22.5/15kg)
 
Rest 2 mins
 
AMRAP 4 mins:
18/15 Calorie Row
10 DB Rack Forward Lunges (2 x 22.5/15kg)

Performance