Saturday 13th July, 2019

Deadlift:

8 x 2 reps
CAP this at a max of 85%
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Posterior Development:

5 sets:
10 banded KB swings
Rest 0:30
1 . 1 . 1 Seated Box Jumps
rest 0:30
100m max effort sprint
rest 2:00
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Sport 'Game Time'

Work A: (0-10mins)
AMRAP 6:
35 DU
1 squat clean, 100/ 65

Work B: (10-20mins)
45 / 35 cal assault bike
45 DB Thrusters, 2 x 22/ 15
CAP, 9mins.

Work C:
For Time:
10 rope climbs
1km run
10 OHS, 84/ 55

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