Wednesday 6th February 2019

Fitness

A) 3 Sets:
Mixed KB Walking Lunge x 10 Steps each orientation (one KB Front Rack, one KB Suitcase Hold)
Front Leaning Rest on Rings/Hands x 60 – 120s

B) 3 x AMRAP 3 mins; 1 min rest
3 Deadlifts (100/70kg)
6 Box Jumps (24/20”)
9 Press Ups
Continue where you left off in each interval

Performance

A) 3 - 4 Sets:
Bench Press x 3 - 4 @20X1
Supinated Bent Over Row x 3 - 4 @20X1

B) 3 x AMRAP 3 mins; 1 min rest
3 Deadlifts (120/80kg)
6 Box Jump (30/24”)
9 Press Ups
Continue where you left off in each interval