Wednesday 22nd February 2017

Fitness
​​A) Pull Ups:
Level 0: 3 – 4 Sets:
Ring Row x 8 – 10 @20X1
Hollow Body Hold x 30 – 60s
Level 1: 3 - 4 Sets:
Pull Up Negatives x 8 – 10 @ 30A1
Hollow Body Hold x 30 – 60s
Level 2 with Kipping Pull Ups: As Performance
Level 2 w/out Kipping Pull Ups: Kip Practise
B) In Pairs, for time: (25 min cap)
1000m Row (change every 250m)
100 American Swings (24/16kg)
800m Med Ball Carry (9/6kg) (change every 200m)
100 Box Jumps (24/20”)
1000m Row (change every 250m)

Performance
​A) Kipping C2B Pull Up:
Ninja: 5 x 12 reps
Excellent: 6 x 9 reps
Very Good: 7 x 6 reps
Good: 8 x 3 reps
Rest 1 min between sets
B) As Fitness