08062012

"Strength"

Overhead Squats

3-3-3

(Choose weight to maintain technique)

Then

For A Time

500m Row

50 Pull ups

400m Run

50 Ball slams (10)kg

10 x 10m Shuttle runs

50 Push ups

200m Run - Sand bag carry (25/15)kg

50 KB Row (16,10)kg

200 Normal skips

Log results online (Beyond the white board)