X-Fit : 27/02/19 - Deadlifts / Pull Ups / 2 x 10min EDT


Warm Up : 3 Rounds 

8s x hamstring & adductor Swings 

8 x Prone W to Press over head 

5/5 x T Plank Rotations 

5 x RDL @ BB - 40kg 


A. Deadlifts x 5.5.4.4 @ Progressive loading

B. Strict Pull Ups 1 x 30 in as lest sets as possible.


Block 1 - 10min EDT 

1. BB Bench Press x 6 - AHAFP

2. SA DB Rows x 8/8 - AHAFP

3. Loaded Side Plank Rotations  x 8/8 @ 2.5 / 5kgKg


Block 2 - 10min EDT 

1.DB Push Press x 8

2.Battle Rope Slams x 15sec

3. Rower  x 8/12cal 

4. Sled Drag x 15m - 80/40kg

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