Fitness

A1.  Back Squats – 3 x 10

A2.  Pull-overs – 1 x 20

B.  AFAP

21 – 15 – 9

Jumping Pull-ups 

Sit-ups

50 x Walking Lunges

Performance

A1.  Back Squats – 3 x 10

A2.  Pull-overs – 1 x 20

B.  AFAP

 

21 – 15 – 9

Pull-ups

Sit-ups

50 x Walking Lunges

Sport

Level 2

A.  3 Sets NFT

ME x UB HSPU (Regional Standard)

10 x T2B

Level 1

A.  3 Sets NFT

ME x UB weighted HSPU (Regional Standard)

10 x T2B 

B.  AFAP 

21 – 15 – 9 

Pull-ups 

Weighted Sit-ups @ 30lb/20lb 

50 x Walking Lunges 

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