Fitness
A) 4 sets
Supinated Pull Up x 8 – 10 @20X1
Ring/Box Dip with DB x 8 – 10 @20X1
B) 2 x 5 min AMRAP with 5 mins rest
500m for Males/400m for Females row
50 x American Swings (24/16kg)
Max burpees in remaining time.
Coaches Note: Half the class go at a time due to 6 rowers.
Performance
A) 5 sets
L-Sit Pull Up x 5 – 8 @20X1
Ring Dip x 6 – 8 @20X1
B) As Fitness
A) 4 sets
Supinated Pull Up x 8 – 10 @20X1
Ring/Box Dip with DB x 8 – 10 @20X1
B) 2 x 5 min AMRAP with 5 mins rest
500m for Males/400m for Females row
50 x American Swings (24/16kg)
Max burpees in remaining time.
Coaches Note: Half the class go at a time due to 6 rowers.
Performance
A) 5 sets
L-Sit Pull Up x 5 – 8 @20X1
Ring Dip x 6 – 8 @20X1
B) As Fitness
