Friday 15th September

Strength
Front squat
2 x 5 @ 70 3 x 3 @ 80%+

Conditioning
Rx’d
1) As many rounds as possible in 14 minutes..
7 x Bar-muscle ups
50 x Wall ball shots 20/14lbs
100 x Double unders

Scaled
7 x Jumping bar-muscle ups/ 14 x Jumping pull ups
50 x Wall ball shots (scale accordingly)
100 x Single skips with double under attempts

2) 7 minutes alternating in teams..
50m Sled push

Simon Lee