AM - All Pers
Cardiovascular and Agility Training
Maximal effort at the MSFT (beep test).
At failure, continue on with the Illinois Agility Test at the same pace. For each stage (beep) complete one of the four 10 metre portions of the test. Continue until failure.
On failure of the Illinois Agility Test, restart the MSFT and repeat.
Continue for 40 minutes.
PM - Strength Pers only
1-1-1-1 Floor Press
4 x 6 Bent Over Row
3 x 15 Rolling Tricep Extension
3 x 10 Side Bends
3 x 5 DB Shrugs + 10 Toes to Bar
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