Fitness
A) 3 sets:
Dip/Ring Dip x 8 – 10 @20X1
Side Plank x 30 – 60s
Add weight if necessary to both exercises
B) 4 rounds of 3 minutes (with 3 mins rest)
Row 400m male, 300m female
10 T2B
Max Goblet Squats in remaining time (24/16kg)
Performance
A) 4 sets:
Weighted Ring Dip x 4 - 6 @20X1
B) As Fitness
A) 3 sets:
Dip/Ring Dip x 8 – 10 @20X1
Side Plank x 30 – 60s
Add weight if necessary to both exercises
B) 4 rounds of 3 minutes (with 3 mins rest)
Row 400m male, 300m female
10 T2B
Max Goblet Squats in remaining time (24/16kg)
Performance
A) 4 sets:
Weighted Ring Dip x 4 - 6 @20X1
B) As Fitness
