Wednesday 13th July 2016

Fitness
​A) 4 Sets:
Strict T2B x 8 – 10 @3011
Strict Ring Dip or Press Up x 8 – 10 @20X1
B) “Jack in a box”
3 Rounds, for time:
30 Box Jumps (24/20”)
30 Sit Ups
Compare: 8/1/16, 22/6/15, 23/10/14

Performance
A) 4 Sets:
Strict T2B x 8 - 10 @3011
Strict Ring Dip x 8 – 10 @20X1
B) Run
100m with 100m walk
200m with 100m walk
300m with 100m walk
400m with 100m walk
2 mins rest
2 x 2000m with 4 mins rest between.

Pace: Use the intervals to dial in your 2000m pace. You should be consistent throughout.