Wednesday
Strength bias:
Max reps shoulder press at 90% of 5rep max followed immediately by max reps strict pull up (use bands as required) x3 with 2 minutes rest between sets.
Wod: Tabata air squat bottom to bottoms followed immediately by tabata row.
Thursday
Power cleans
Wod
9 deadlift (prescribed weight was 100kg for this, scaled as necessary)
15 press up
21 double unders.
x5
Big thanks to our fellow Affiliate Ian for doing a great job of running the show whilst we were off!
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