Fitness A) 3 Sets: Front Leaning Rest on Rings x 30 – 60s Bent Over DB Row x 8 – 10 @20X1 B) In teams of 3 (or 4): AMRAP 20 mins 20 Pull Ups 30 Deadlifts (80/55kg) 40 Wall Balls (9/6kg) and Row for Calories in the same time. One person rowing throughout, change as necessary. Record Rounds and Calories separately. | Performance A) Strict Muscle Up Ninja: 6 x 4 reps Excellent: 7 x 3 reps Very Good: 8 x 2 reps Good: 9 x 1 rep Rest 1 min between sets If no MU then Strict C2B + Strict Dip with same rep scheme options. B) As Fitness |
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February 2019
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