Monday 19th September 2016

Fitness
​A) EMOM 10 mins:
4 – 10 reps of…
Level 1: Press Ups at 20X1
Level 2: Ring Dips @20X1
Choose a target and be consistent
Scale Press Ups to Box Press Ups
B) In Pairs:
20 min AMRAP:
60 Plate GTOH (20/10kg)
60 Burpee Box Jumps (24/20”)
60 Wall Balls (9/6kg)

Performance
​A) Strict Ring Dip
EMOM 10 mins: 4 – 10 Ring Dips @20X1
Try and improve on 22/8/16.
B) Row:
4 x 500m with 1:45 rest between
Rest 5 mins
6 x 250m with 1:00 rest between