Monday 5th September 2016

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