Thursday 16th March 2017

Fitness
​A) Based on Dips:
Level 0: Press Up 4 x 8 – 10 @20X1
Level 1: Bar Dip Negatives 4 x 8 – 10 @20X1
Level 2: Bar Dip: build to a 5RM (add weight)
Ring Row x 8 – 10 @20X1
B) In Pairs:
4 Rounds for time:
400m Farmers Carry (2 x 24/16kg) (200m each)
10 DB Man Makers (2 x 22.5/15kg)

Performance
​REST DAY