Thursday 30th March 2017

Fitness
​A) 3 – 4 Sets:
Deadlift x 6 – 8 @3011
Based on Dips:
Level 0 & 1: Press Up x 12 – 15 @20X1
Level 2: Bar Dip x 6 – 8 @20X1
Side Plank x 30 – 60s (Raise upper leg if 60s is easy)
B) 2 x 3 min AMRAP; 2 mins rest
10 Forward Lunges (40/30kg)
5 Push Press (40/30kg)

Performance
​A) 5 Sets:
Deadlift x 4 – 6 @3011
Strict Ring Dip x 4 – 6 @20X1
B) 2 x 3 min AMRAP; 2 mins rest:
10 KB Forward Lunge (2 x 24/16kg) (KB in each hand)
5 KB Push Press (2 x 24/16kg)