Monday 27th February 2017

Fitness
​A) Strict Pull Up Test:
1 Set: Max Rep Strict Pull Ups (Use a band to get at least 5/3 Pull Ups)
Rest 2 – 3 mins then…
3 Sets:
Strict Pull Up x 6 – 8 reps @20X1 (Use bands/add weight if necessary)
Side Plank x 30 – 60s. Raise upper leg if 60s is comfortable.
Compare to 21/12/16
B) AMRAP 12 mins:
21 Bar Hops
15 American Swings (32/24kg)
9 Overhead Squats (42.5/30kg)

Performance
​A) As Fitness
B) AMRAP 12 mins:
21 Bar Hops
15 Deadlifts (60/40kg)
9 Overhead Squats (60/40kg)