Friday 17.08.2018


Fitness

"Free Fall"

AMRAP 20

200m Run

20/15 Calorie Row

20 Kettlebell Swings

20 Wallballs

Performance

"Free Fall"

AMRAP 20

200m Run

20/15 Calorie Row

20 Kettlebell Swings (53/35)

20 Wallballs (20/14)

Competition

1) 1 attempt at Max Strict Pull-ups

2) Build to a 7 rep Deadlift for the day

Set 1: 7 Reps @ 35% of 1RM

Set 2: 5 Reps @ 45% of 1 RM

Set 3: 3 Reps @ 55% of 1 RM

Set 4: 2 Reps @ 65% of 1 RM

Set 5: 2 Reps @ 70% of 1 RM

*continue to climb with singles untill you reach your 7RM attempt weight

3) "Free Fall"


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