Friday 16th, 2018

FRIDAY

Fitness:

“A. OHS Skill Work- 10 min
B1. RFESS 4 x 6 rest 60-90 sec b/n each leg (HTLW)
B2. Strict Pullups 4 x 2-2-2 rest 20 rest 2 min
** if you are improving on the pullups shoot for 3’s….
+
400m run
rest 2 min x 5
***These need to be full effort
**Add 30 sec of burpees to sets 2 and 4(you will only “”rest””
90 sec on sets 2 and 4)
+
Core
3 sets
Flutter kick from hollow 30-45 sec
L sit 20 sec
Strict T2b (with hold @ top if possible) x 3-5″

Competition:

“A. SA DB OHS-3 x 7 per side
B. SA OH WL- 3 x 7 per side
+
18 min AMRAP
16 SA OHS (change hands @ 8)
36′ SA OH WL (Turnaround and change hands @ 18) 3 mats
14 DB Facing Burpee
36′ SA OH WL”