Wednesday 30th January 2019

Fitness

A) EMOM 10 mins: 
Odds: 40s Dumbbell Farmers Carry AHAP 
Evens: 30s Ring Support Hold 
 
Scale Ring Support Hold with bands or to a Plank on Hands. 
 
B) In Pairs: AMRAP 21 mins: 
100 Deadlifts (60/40kg) 
80 Burpee Bar Hops 
60 DB Push Press (2 x 22.5/15kg) 

Performance

A) 4 – 5 Sets: 
C2B Pull Ups x 70 – 80% of max reps 
Ring Support Hold x 30 – 60s 
 
B) 30 – 20 – 10 reps for time: 
Overhead Squats (42.5/30kg) 
T2B