Tuesday 26/8/14 – Performance

Workout of the Day A. Three sets of: Overhead Squat x 8-10 reps @ 30X1 Rest 2 minutes Weighted Pull-Ups x 3-5 reps @ 21X0 Rest 2 minutes B. Four rounds for time of: 15 Pull-Ups 30 Wall Ball Shots (9/6kg) 60 Double-Unders

Friday 13/6/14 – Performance

Workout of the Day A. Take 15 minutes to practice/develop kipping pull-up or muscle-up skills (your coaches will help to provide you with numerous drills appropriate to your current skill level); and then, B. Every 8 minutes, for a total of 3