Monday 22nd August 2016

Fitness
​A) EMOM 10 mins:
Odds: Press Up x 8 – 12 @2011
Evens: Suitcase Carry x 60ft each arm
B) 3 Rounds for time:
16 Front Rack Forward Lunge (40/30kg)
20 Sit Ups
C) In teams of 3 (or 4)
2km row for time.

Performance
​A) Strict Ring Dip
EMOM 10 mins: 2 – 10 Dips @20X1
Try and improve on 6/8/16
B) Row
3 x 500m with 2:00 rest btw
rest 5mins
5 x 250m with 1:00 rest btw
Pace should be faster than your 2k PB throughout.