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"