Tuesday 24Sept13

Fitness

A. Back Squat:

1×10 @60%

1×8 @65%

1X6 @70%

1×6 @75%

B. Front Squat

1×5 @60%

1×5 @70%

1×5 @75%

C. 5 Rounds:

Row 250m

12 Box Jumps (24/20)

12 KB Swings (1.5/1)

Performance

A. Back Squat

1×10 60%

1×8 65%

1×6 70%

1×6 75%

1×6 80%

B. Front Squat

1×5 60%

1×5 70%

1×5 75%

3 Rounds:

12-9-6

Run 100m

Later Box Jumps (24/20)

Ball Slams (40/30)

Rest 3 mins