Saturday 28th October 2017

Fitness
​A) 3 – 4 Sets:
Deadlift x 8 – 10 @20X1
Side Plank x 30 – 60s. Raise upper leg if 60s is comfortable.
B) In Pairs: ‘Rowing Daniel’
For time:
50 Pull Ups
1000m Row (swap every 250m)
42 Thrusters (42.5/30kg)
1000m Row (swap every 250m)
42 Thrusters (42.5/30kg)
1000m Row (swap every 250m)
50 Pull Ups

Performance
​A) As Fitness
B) 21-15-9 reps for time:
Thrusters (42.5/30kg)
Pull Ups
Calorie Assault Bike