Saturday 13th October 2018 In teams of 4 Run 400m 200 Push-ups 200 Dumbell Snatch 400 Sit-ups 200 Box jumps (20 inch) Each player runs 400m in succession. Partition the remaining work as necessary.

Thursday 11th October 2018 Strength – 10 Min EMOM 3 Hang Cleans Conditioning – 10 Min AMRAP 2 Bar Muscle Ups 6m Handstand Walk 12 Kettlebell Swings 32/24

Wednesday 10th October 2018 Strength – Deadlift 3-3-3-3-3 Conditioning – For Time: Buy In – 500m Row Then; 21-15-9 Reps Shoulder to Overhead 62.5/45 Burpee over bar

Saturday 6th October 2018 Conditioning – In teams of two: 6 partnered deadlifts 5 Synchronised Toes to Bar 10 Synchronised Box Jumps 400m Run together

Friday 5th October 2018 Strength – 5 Alternating Sets: 6 Single Arm Strict Press Max Effort Ring Rows Conditioning – 10 Min EMOM 100m Sprint

Thursday 4th October 2018 Strength – Dips Conditioning – For time: Buy In – 1000m Row Then; 5 Rounds: 30 Double Unders 10 Alt Dumbbell C&J (Single Arm)

Wednesday 3rd October 2018 Strength – 100m Weighted Lunges Conditioning – 12 Min AMRAP (In Pairs): 30 second max effort Battle Rope 30 Second Max effort Burpees