Wednesday 28th December 2016

Fitness
​A) Based on Pull Up Levels:
Level 0 and 1: 3 – 4 Sets:
        Pull Up Negatives x 6 – 8 @30A1
        Hollow Body Hold x 30 – 60s
Level 2: Strict Muscle Up Progressions:
        False Grip on low rings with various foot placements leading on to high rings for those who are able.
B) 15 min AMRAP:
10 Forward Lunges (40/30kg)
15 American Swings (32/24kg)
200m Run

Performance
​A) Muscle Up
Ninja: 4 x 8 unbroken reps
Excellent: 5 x 6 unbroken reps
Very Good: 6 x 4 unbroken reps
Good 8 x 2 Unbroken Reps
If no Muscle Ups then do C2B Pull Ups and Ring Dips with the same choice of rep scheme.
e.g. Ninja = 4 sets of 8 C2B PU straight in to 8 Ring Dips
B) 15 min AMRAP:
10 Pistols (alt)
15 American Swings (32/24kg)
300m Row