Friday, 5 December 14

Friday, 5 December 14

STRENGTH:
Back squat, work up to 3 set of 1 heavy reps then take off 20-30% and perform 3×1 pause back squats (sec pause, :131 tempo)

CAPACITY:
In teams of 2 complete the following:
– 800m med-ball runs (25/20) (to end of soi 14 and back)
– 50 partner facing burpees (high five each jump)
– 75 partner front squats (48/28)
– 50 partner facing burpees
– 800m med-ball runs

Note: Each team must do the 800m run together with a med-ball each. For the front squats each partner will need a bar. While one partner performs the front squats the other will hold their bar in a front rack position. count each rep as one.