Monday 17th September

Strength
A) Back squat
5 x 3 @ 75-94% then 10RM

B) Strict pull ups
5 sets 3-7 reps between sets

Conditioning
12 minute continuous timer..
1 minute max rep Burpee box jump overs 24/20inch
1 minute max rep Alternating dumbbell snatch 22.5/15kg
2 minute max rep Burpee box jump overs 24/20inch
2 minute max rep Alternating dumbbell snatch 22.5/15kg
3 minute max rep Burpee box jump overs 24/20inch
3 minute max rep Alternating dumbbell snatch 22.5/15kg

Simon Lee