Friday 7th July

Strength
Deadlift
15 – 12 – 9 – 6- 3 reps:
Add 2.5-5kg per set from previous week

Conditioning
As many rounds as possible in 20 minutes..
Run 400m
5 x Ring muscle ups*
*Scaled: Work transitions/ 10 x Ring dips

Extra:
Strength
Bench Press 5 x 5RM

Airbike intervals:
4 - 3 – 2- 1 minutes then 1 – 2- 3- 4 minutes
*Rest half amount of time

Simon Lee