Tuesday 19th April 2016

Fitness
A) 3 Sets:
DB Shoulder Press x 8 – 10 @20X1
Front Rack Backward Lunge x 20
Banded Palloff Press 6x 5s on; 5s off
C) 6 min AMRAP:
15 Air Squats
10 Pull Ups (Sub jumping Pull Ups)

Performance
A) Bench Press @20X0
Low NME: 4 sets of 8 - 10
Med NME: 4 sets of 6 - 8
High NME: 5 sets of 4 - 6
B) 3 x max nose and toes to wall HS Hold
C) 6 min AMRAP:
10 Pistols
5 Strict Pull Ups