Thursday 9th June 2016

Fitness
​A) 5 Sets:
Pull Up x 4 - 6 @20X1 Add weight if necessary.
Plank/FLR x 30 – 90s
B) 21-15-9 reps for time:
Deadlift (100/70kg)
Ring Dip

Performance
​A) 5 Sets:
Strict Pull Up x 6 – 12 @20X1
FLR x 60 – 90s
B) Run
2 x 3 min
2 x 2 min
2 x 1 min
2 mins easy jog between all efforts. You set your own pace but pace for 1 min should be faster than for 2 mins. Pace for 2 mins should be faster than 3 mins. Total time = 22 mins.