Friday 30th June

Strength
Deadlift 15 - 12 - 9 - 6 - 3 reps

Conditioning
1) As many rounds as possible in 7 minutes..
Rx'd
3 x Bar-muscle ups
4 x Deadball cleans 65/45kg

Scaled
6 x Ring dips
4 x Deadball cleans (scale accordingly)

2) Running intervals
Choose:
3 x 800m Run (1:1)
or
5 x 400m Run (1:)

Extra
1) Bench press 5 x 5RM

Simon Lee