Friday 12July13

Fitness

A. Front Squat 3 x 10, Rest 2 minutes

B. 90 secs ON/90 secs OFF x 5

5 “Heavier” deadlifts

5 Burpees

15 Abmats

Max Wall Ball Shots

Rest 90 secs

800m Run

Performance

A. OHS 5,5,3,3,1,1, Rest 90 secs

B. 90 secs ON/90 secs OFF x 6

3 Deadlifts @65% of 1RM

10 K2E

Max Wall Ball Shots

Score is total number of wall ball shots.