X-Fit : 20/03/19 - Deadlift / Upper Body Pull & Push / 2 x 7min Tailgate


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

10sec x Active Hang 

10m x 2 Butt Kickers 

10m x 2 Side Skips 

10m x 2 High Knees 


A. Deadlifts x 3 : EMOM 6 working at no more than 70-75%

B. Loaded Strict Pull Up + Strict Pull Up

4 x 4.5 (perform 3 loaded pull ups, then 5 strict pull ups without weight) 

Complete 6-12 Strict Tempo Push ups after each pull up set.



Team Conditioning - Tailgate

8min 

P1 - Row

P2 - Dual KB Front Rack Holds 20/12kg 

60sec Change Over 

8min 

P1 - Air Bicycle

P2 - Deadlifts Holds @ 80/45kg

Notes - P1 & P2 can change anytime, athlete on the rower / air bicycle may only row / ride once athlete has KB/DL in the racked/ Hold position.