'Ring of Fire'

Warm Up

Perform 2 rounds at a moderate intensity:

500 metre Row

10 Press Ups

10 Squats

10 Lunges

 

Strength Focus: Back Squats

10 Reps @ 60% 1 R.M        8 Reps @ 70% 1 R.M         6 Reps @ 80% 1 R.M

4 Reps @ 85% 1. R.M        2 Reps @ 90% 1 R.M

 

‘Ring of Fire’

Perform 4 rounds of the following as Fast as Possible:

500 metre Run

20 Gymnastic Ring Dips

20 Straight Leg Raises on Rings

10 Dip to Knee Raise Combo on Rings

 

Timings:   ↓15 Minutes =  Elite            ↓ 17 Minutes = Fit             ↓ 19 Minutes = Average                  ↓21 Minutes = Below Average            ↓  23 Minutes = No Comment!!!

WE DELIVER RESULTS

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