Thursday 6th October 2016

Fitness
​A) Pull Up:
Level 0 and 1: 
4 sets:
3s Pull Up Negative x 6 – 8
Hollow Body Hold x 30 – 60s
Level 2:
Kipping Pull Up Practise then…
5 min EMOM 5 – 10 Kipping Pull Ups.
B) In Teams of 3 (or 2)
AMRAP 18 mins:
750m Row
50 Goblet Squats (32/24kg)
50 Box Jump Overs (24/20”)

Performance
​A) 5 Sets:
Strict Weighted Pull Up x 2 - 3
B) As Fitness