Fitness
Buy in:
1000 m row @20-22 SPM
x 5
3 minute AMRAP
5 Burpees
10 Squats
15 Ab mat sit ups
Continue where you left off
Rest 1 minute between each set
Cash out:
Pec/Quad mobility to be guided from trainer
Performance and Sport
Buy in:
3 sets NFT
10 KB Snatch 24/16
6 GHD hip extensions
20-30 UB DU
x 5
3 minute AMRAP
3 CTB Pull ups
6 Box jumps 24/20
9 Wall balls 20/14
Continue where you left off, go hard on this one
Rest 1 minutes between each set
Cash out:
1000 m row
@18-22 SPM low intensity
