CYCLE 4, 19/08/2015

WARM UP
Complete 2 Rounds of each 
Dorsal Push Ups x 10reps
Fin Push Ups x 10reps
Wrist Flexion Raises x 10reps
Front Support x 15s
Retracted hang x 10s

STRENGTH

Complete 4 rounds of 15-30s on each (Tuck, flare, straddle or straight)

Planche
Front Lever


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

Row 500m after your 20 RM attempt

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