Thursday 19th February 2015

A) Back squats: 10 mins to find 8 rep max

Then

4×4 with 3 second pause @ bottom of squat @ 80 – 90 % of above

B) 5 Rounds:

5 Box jumps @24inch/20inch

10 kb swings @L1= 24kg/16kg – L2= 28kg/20kg – L3= 32kg/24kg

5 box jumps

200m run

– Rest 2 mins –

(These need to be done fast, the rounds wont last long. Push hard on the runs)