Friday 6th January 2017

Fitness
​A) EMOM 12 mins
Odds: 
Level 0: Press Ups x 8 – 10 @20X1
Level 1: Banded Bar Dip x 8 – 10 @20X1
Level 2: Ring Dip x 8 – 10 @20X1
Evens: 30s Hanging L-Sit/Chair Sit
B) 4 Rounds:
In 2 ½ mins: run 200m then AMRAP of
DB Man Makers (2 x 15/10kg)
Rest 2 ½ mins.
Goal is consistency

Performance
​A) EMOM 12 mins
Odds: Kipping Ring Dips – be consistent
Ninja: 15 reps
Excellent: 12 reps
Very Good: 9 reps
Good: 6 reps
Evens: 30s Hanging L-Sit/Chair Sit
B) 4 Rounds:
In 2 ½ mins: run 200m then AMRAP of
DB Man Makers (2 x 20/15kg)
Rest 2 ½ mins.
Goal is consistency