X-Fit : 13/03/19 - Deadlifts / Cluster Pull Ups / 90sec conditioning blocks

Warm Up : 8min Running Clock (complete as many good rounds)

5 x RDL @ BB - 30kg 

8 x KB Swings 

10 x Push Ups into T Rotations 

10m x 2 Butt Kickers 

10m x 2 Side Skips 

10m x 2 High Knees 

A.Deadlifts  - 5 x 3 - Progressive / No Missed Reps

B. Loaded Strict Pull Up + Strict Pull Up

4 x 3.5 (perform 3 loaded pull ups, then 5 strict pull ups without weight) 

Every 90sec for 3 Rounds (22min 30)

  1. Heavy Rev. Sled Push x 40m

  2. Ring Plank x 45-60sec (rot. hands out)

  3. Farmer Carry x 60sec (form / pick a moderate load)

  4. SA DB Tempo Push Press  x 8/8 (3/1X1)

  5. Band Pull Apart (Thumbs Out) x 10 (5sec Hold)