CYCLE 4, 24/08/15 (SAS)

1. RUN x 500m
WARM UP
Complete 2 Rounds of each 
2a. Dorsal Push Ups x 10reps
2b. Fin Push Ups x 10reps
2c. Wrist Flexion Raises x 10reps
3a. Front Support x 15s
3b. Retracted hang x 10s

STRENGTH
Complete 4 rounds of 15-30s on each
4a. Planche
4b. Front Lever
(Tuck, flare, straddle or straight leg)

CONDITIONING: 15MIN
5. Back Squat  - 1 X 20RM @ 60%+

6. 'Baseline'
Complete for Time: 
500m Row 
40 Squats 
30 Sit Ups 
20 Push Ups 
10 Pull Ups

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