Monday 28th November 2016

Fitness
​A) 3 – 4 Sets:
Ring Row x 8 – 10 @20X1
DB Shoulder Press x 8 – 10 @20X1
Hollow Body Hold x 30 – 60s
B) 8 min Ladder:
2 Russian Swings (32/24kg)
2 Press Ups
2 Pull Ups
Add 2 reps every round.
Scale Pull Ups to Ring Rows

Performance
​A) 4 – 5 Sets:
Strict Supinated Pull Up x 4 – 6 @20X1
Bar L-Sit x 30 – 60s
B) 8 min AMRAP:
4 Deadlifts (120/85kg)
8 Handstand Push Ups
12 Pull Ups
Scale HSPU to pads