X-Fit : 06/03/19 - Deadlifts / Pull Ups / 10min EDT / Mixed Conditioning


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 x 4.4.3.3 @ Progressive loading

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

C - 10min EDT 

1. Floor Press x 6 - AHAFP

2. Rev Grip Bent Over Rows x 8 - AHAFP

3. Star Side Plank  x 10-20sec e/s

Working in 2/3 “I Go U Go” 

Complete 4-6 Rds each (15min) 

Air Bicycle x 9/12/15cal 

15m x KB/DB Suit Case Carry - L-Arm - AHAFP

9/15 x Strict Push Ups 

15m x KB/DB Suit Case Carry - R-Arm - AHAFP