Tuesday 2nd October

Conditioning
1) 'Two Tone'
30 - 20 - 10 reps:
Hang power clean 52/34kg
Calorie row/airbike

Directly into...

10-20-30 reps:
Deadlift 93/65kg
Calorie row/ airbike

Women do (21-15-9 on erg machines)

2) Running intervals..
Run 400m x 5 complete a set every 3 minutes 
or
Run 400m x 4 complete a set every 4 minutes

Simon Lee