Thursday 19th January 2017

Fitness
​A) Bench Press Testing
Level 0: Build to a 10RM
Level 1: Build to a 5RM
Level 2: Build to a 1RM
Compare to 12/11/16
B) 5 Rounds:
In 2 mins:
200m Run
12 Box Jumps (24/20”)
Max Press Ups* in remaining time.
Rest 2 mins
*If you have Level 2 Dips do Performance B)
Score = Total Press Ups/Ring Dips

Performance
​A) Bench Press Testing:
Build to a 1RM
B) 5 Rounds:
In 2 mins: 
200m Run
12 Box Jumps (24/20”)
Max Ring Dips in remaining time.
Rest 2 mins
Score = Total Ring Dips