Thursday 8th September 2016

Fitness
​A) 3 Sets:
Deadlift x 8 – 10 @3011
Press Up x 12 – 15 @20X1
Bent Reverse Fly x 12 – 15 @20X1
B) 8 min Ladder
2 Wall Balls (9/6kg)
2 Box Jump (24/20”)
Add 2 reps every round.

Performance
A) Deadlift: same weight throughout. Increase from 29/8/16 by 5 – 10kg. If this is your first time start at 50% 1RM
1 x 20 @2011. 
3 x 10 @3011
Change grip every set.
B) As Fitness