Fitness A) 3 Sets: Underhand Bent Over Row x 8 - 10 @2011 DB External Rotation x 8 – 10 @3011 B) In Pairs, For Time: 800m Run (200m each in relay) 50 Burpees 400m Farmers Carry (200m each) (2 x 24/16kg) 50 Burpees 800m Run (200m each in relay) | Performance A) Strict Ring Dip 50/35 Reps for time. Use a band if necessary. B) DB External Rotation 3 x 8 – 10 @3011 C) Row 6 rounds: 0:30 on / 0:45 off at low rate (<24 spm but still fast!) rest 2:00 6 rounds: 0:30 on / 0:45 off at medium rate (24-28) rest 2:00 5 rounds: 0:30 on / 0:45 off at any rate under 30 Aim to row faster than on 8/8/16 |
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