Thursday 9th March 2017

Fitness
​A) Based on Pull Ups:
Level 0 & 1: 3 – 4 Sets:
Ring Row x 8 – 10 @20X1
Plank x 30 – 120s
Level 2: Strict Muscle Up Progressions
B) 3 Rounds for reps:
60s Row for Calories
60s Burpees
60s Box Jumps (24/20”)
60s Shuttle Runs (30ft)
60s Double Unders
60s Rest
Goal is consistency on all movements.

Performance
​REST DAY