Wednesday 1st June 2016

Fitness
​A) 4 Sets:
Pull Up x 6 – 8 @20X1
Dip x 6 – 8 @20X1
Coach’s note: Self/Partner assisted as necessary. Use boxes with DB for dips.
B) Every 5 mins for 25 mins:
Run 400m
10 T2B/K2C
15 Goblet Squats (32/24kg)
20 Russian Swings (32/24kg)
Record time for each round. If a round takes more than 4 mins, scale to 200m run.

Performance
​A) 5 Sets:
Weighted Pull Up x 2 – 3 @20X1
Weighted Ring Dip x 2 – 3 @20X1
B) Run
4 x 200m ON; 200m OFF
Rest 3 mins
Repeat x 2
ON pace should be at or faster than you mile PR pace, OFF pace should be slow run. Goal is consistency.