Saturday 16th January

Strength
Back squat 1 x 4 @ 80% 1 x 3 @ 85%, 1 x 2 @ 90% then attempt 1RM

Conditioning
20 minutes in pairs..
Row / Airdyne for max distance*
* Partners will alternate after either:

1 round of "Mary"
5 x Handstand push ups
10 x Alternating pistol squats
15 x Pull ups

Or

2 rounds of "Cindy"
5 x Pull ups
10 x Push ups
15 x Air squats

Simon Lee