Thursday 22nd March 2018

Fitness
​​A) Based on Pull Ups:
Level 0, 1 & 2: 3 – 4 Sets:
Strict Pull Up x 6 – 8 @20X1 (Self assisted or negatives as necessary)
Level 3+: Build to a 3RM weighted Pull Up
Hollow Body Hold x 30 – 60s

B) 2 Rounds:
In 2 mins:
15 Deadlifts (100/70kg)
15 T2B
Max Calorie Row in remaining time
Rest 2 mins
In 2 mins:
15 Deadlifts (100/70kg)
15 T2B
Max Calorie Assault Bike in remaining time.
Rest 2 mins
Goal is consistency.

Performance
​A) Build to a 3RM weighted Pull Up
B) As Fitness