MONDAY 31st JULY

FOR TIME: 1.6KM

REST 5 MINS

 10MIN AMRAP

10 WALL BALL (UB)

100M SPRINT

ATHLETIC

FOR TIME: 1.6 OR 2.5KM

REST 5 MINS

10MIN AMRAP

12 WALLBALL (UB)

100M SPRINT

COMPETITIVE

FOR TIME: 2.5KM

REST 5 MIN

10MIN AMRAP

15 WALLBALL (UB) 9-7KG

100M SPRINT

**NOTES:

– THIS LONGER RUN WILL BE RE-TESTED IN THE LAST WEEK OF AUGUST. THIS IS A GREAT WAY TO KEEP TRACK OF YOUR PROGRESS THOUGHT-OUT THE MONTH.

 – THE 10MIN AMRAP IS FOCUSED ON HIGH POWER OUTPUT FOR A PROLONGED PERIOD, AIM TO SET A TARGET OF ROUNDS YOU WANT TO HIT AND GO FOR IT!