Monday 20 July 2020

1. Strength

Every :90 for 15:00 (Alternate movements, 5 sets of each)

1 Max Set of Pushups

1 Max Set of Strict Pull Ups

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2. Fitness

3 RFT: (18:00 Cap)

400m Run

21 Deadlift (100/70kg)

30 Wallballs (9/6kg)

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Extras:

1. Squat Snatch

EMOM 12:00

2 Squat Snatch (Drop and reset, build weight)

2. Row Conditioning

8 X 20/15 Cal (negative splits)

Rest 1:00