| Fitnesss A) 3 – 4 Sets Pull Up: Level 0: Ring Row x 8 – 10 @20X1 Level 1: Pull Up Negatives x 8 – 10 @30A1 Level 2: Strict Pull Up x 4 – 6 @20X1 V-Up x 8 – 10 @1010 B) For time: 800m Run 25 Wall Balls (9/6kg) 600m Run 20 Wall Balls (9/6kg) 400m Run 15 Wall Balls (9/6kg) Run 200m 10 Wall Balls (9/6kg) | Performance A) Strict Pull Up @20X1 Ninja: 5 x 10 reps Excellent: 6 x 8 reps Very Good 7 x 6 reps Good: 8 x 4 reps Rest 1 min between sets B) As Fitness |
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February 2019
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