Friday 15 January 2021

1. Fitness

For Time: (36:00 Cap)

A) 21-15-9:

Chest To Bar Pull-ups

Shoulder To Overhead (50/35kg)

3:00 Rest

B) 21-15-9:

Burpees

Single DB Box Step Ups (22.5/15kg - 24"20")

3:00 Rest

C) 4 Rounds:

9 Chest to Bar Pull-ups

9 Shoulder To Overhead (50/35kg)

9 Burpees

9 Single DB Box Step Ups (22.5/15kg - 24"20")

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2. Optional Finisher

10:00 to build to a heavy 10 Deadlift