Thursday 21st July 2016

Fitness
​A) EMOM 10 mins
Strict Pull Up x 5 @20X0
Scale to banded Pull Up. Add reps if 5 reps every min is easy, be consistent.
B) 3 x 4 min AMRAPs; 2 mins rest:
10 Push Press (42.5/30kg)
20 Front Rack Forward Lunge (42.5/30kg)
10 Sit Ups

Performance
​A) EMOM 10 mins
Strict Pull Up x 3 – 8 @20X0
Choose a target and be consistent
B) Run
2 Rounds:
4 x (200m fast, 400m easy)
No rest between reps.
3 mins rest between rounds.