Monday 22nd October

Class
Strength
Back squat (add 3% from previous week)
10RM 8RM 6RM 4RM 2RM

Conditioning 
17 minutes get as far as possible..
9 x Calorie row/airbike
9 x Abmat sit ups 
9 x Kettlebell swings 24/16kg

*Ascend each movement 9 reps per round

Rx’d + 
17 minutes get as far as possible..
9 x Calorie row
9 x Double KB Snatch 24/16kg 
*Ascend 9 reps per round

Simon Lee