Tuesday 20th December 2016

Fitness
​A) 3 – 4 Sets:
Single Arm KB Overhead Walking Lunge x 8 steps each arm.
Hanging L-Sit/Chair Sit x 30 – 60s
B) 21-15-9 reps for time: 
Deadlift (80/55kg)
Box Jump (30/24”)
Hand Release Press Ups

Performance
​A) 4 - 5 Sets:
Deadlift x 4 – 6 @3011
Bar L-Sit x 30 – 60s
B) “Elizabeth”
For time:
21-15-9 reps
Squat Clean (60/42.5kg)
Ring Dips
Compare: 25/9/15, 17/04/15, 15/09/14