Thursday 23rd November 2017

Fitness
​A) 3 – 4 Sets:
Based on Pull Ups
Level 0 & 1: Self assisted Pull Ups x 6 – 8 @20X1
Level 2: Weighted Strict Pull Up x 2 – 3 @20X1
Hollow Rocks or Deadbugs x 20
B) EMOM 14 mins
Odds: 50 Double Unders (work for 40s max)
Evens: 16 (alt.) DB Snatches (22.5/15kg)

Performance
​A) Every 30s for 10 mins:
Strict C2B Pull Up x 2 - 5
Scale to Strict Pull Ups.
B) 5 rounds for time:
15 Calorie Assault Bike
15 Deadlifts (80/55kg)