Sunday 10th February 2019

Fitness

A) Based on Strict Pull Ups:
Level 0, 1 & 2:
Self Assisted/Negative/BW Ring Pull Up x 6 – 8 @30X1
Bar Dip (Banded/BW as necessary) x 6 – 8 @30X1
Level 3+: As Performance

B) 40 – 30 – 20 – 10 reps for time:
Front Rack Forward Lunge (42.5/30kg)
Sit Ups

Performance

A) Strict Muscle Up
Level 3: 5 x 2 – 3 Baby Muscle Ups @50X1
Level 4: 5 x 2 – 3 Negatives @50A1
Level 5: 5 x 3 – 5 reps


B) As Fitness