Friday 28th October 2016

Fitness
​A) Dips:
Level 0 – Every 2 mins for 10 mins: Press Up x 8 – 10 @20X1
Level 1 – Every 2 mins for 10 mins: Bar Dips (use bands if necessary) x 8 – 10 @20X1
Level 2 – Kipping Ring Dip Practise followed by a 5 min EMOM of 5 – 8 Kipping Ring Dips if appropriate.
B) In pairs: Hero Workout “Jerry”
Run 1600m (200m relay)
Row 2000m  (250m relay)
Run 1600m (200m relay)

Performance
​A) Every 2 mins for 10 mins:
Strict Ring Dip x 4 – 6 @20X1. Add weight if necessary.
B) As Fitness