Fitness
A) 3 Sets:
Front Rack Backward Lunge x 20 (alt.)
Pull Up x 8 – 10 @20X1
Scale to 3s negatives by jumping or partner assist.
L-Sit/Chair Sit Max Hold
B) “Ninja”
21-15-9 reps, for time:
Handstand Push Ups
Box Jumps (30/27”)
Compare: 19/08/15, 10/02/15, 13/08/14
Coaches note: Substitute L-Seated DB Press for HSPU if unable to do 2 pads or less
Performance
A) 16 min EMOM (8 sets):
Evens: 8 – 12 (alt.) Pistols
Odds: 6-12 Strict Pull Ups
B) As Fitness
A) 3 Sets:
Front Rack Backward Lunge x 20 (alt.)
Pull Up x 8 – 10 @20X1
Scale to 3s negatives by jumping or partner assist.
L-Sit/Chair Sit Max Hold
B) “Ninja”
21-15-9 reps, for time:
Handstand Push Ups
Box Jumps (30/27”)
Compare: 19/08/15, 10/02/15, 13/08/14
Coaches note: Substitute L-Seated DB Press for HSPU if unable to do 2 pads or less
Performance
A) 16 min EMOM (8 sets):
Evens: 8 – 12 (alt.) Pistols
Odds: 6-12 Strict Pull Ups
B) As Fitness
