Friday 22nd April 2016

Fitness
A) 3 sets:
Deadlift x 8 – 10 @3011
L-Sit/Chair Sit x max hold (min 20s)
B) 4 Rounds For Time:
400m Run
16 Russian Swings (32/24kg)
8 Pull Ups

Performance
A) Deadlift @3010
Low NME: 4 sets of 8 - 10
Med NME: 4 sets of 6 - 8
High NME: 5 sets of 4 – 6
B) 4 Rounds For Time:
400m Run
16 Russian Swings (32/24kg)
8 Strict C2B Pull Ups