Monday 26th September 2016

Fitness
​A) 3 Sets:
Deadlift x 8 – 10 @3011
DB Bench Press x 8 – 10 @20X1
B) “Ellie”
21-18-15-12-9 reps for time:
American Swings (32/24kg)
Sit ups
Box Jumps (24/20”)

Performance
A) Deadlift: same weight throughout. Increase from 22/9/16 by 5 – 10kg. If this is your first time start at 50% 1RM
1 x 20 @2011. 
2 x 10 @2011
Change grip every set.
If the most recent set of 20 was VERY hard still increase the weight but do 3 x 10 @3011.
B) As Fitness