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Thursday 21.9.17

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[caption id="attachment_9099" align="aligncenter" width="683"] Tadgh[/caption] OPEN – PERFORMANCE – FITNESS “Pump House”  For Time: 15-12-9-6-3 Strict Ring Dips Strict Pull-ups 200 Meter Run* *Following each round Movement Substitutions for Ring Dips Banded Ring Dips Stationary Dips Banded Stationary Dips Jump to Support on Rings (control down) Push-ups

Tuesday 19.9.17

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[caption id="attachment_9088" align="aligncenter" width="683"] Coach Mal[/caption] OPEN & PERFORMANCE “Shred It” 80 Double Unders 80 Air Squats 800 Meter Run 400 Meter Sandbag Run (50/35) 40 Kettlebell Swings (70/55) 30/21 Calorie Xebex Bike (40/30 Schwinn Bike) FITNESS “Shred It” 160 Single Unders 80 Air Squats 800 Meter Run 400 Meter…