Monday 11th September 2017

Fitness
​A) 3 – 4 Sets:
Strict Pull Up x 6 – 8 @20X1 (Self assisted as necessary)
V-Up x 12 – 16 reps @1111
B) Every 2:30 for 15 mins (6 rounds)
12 DB/KB Forward Lunges (2 x 20/15kg) (Not front rack)
12 Ring Rows
200m Run

Performance
​A) Kipping C2B Pull Ups
Ninja: 5 x 12 reps
Excellent: 6 x 9 reps
Very Good: 7 x 6 reps
Good: 8 x 3 reps
60s rest between sets.
B) Every 2:30 for 15 mins (6 rounds):
12 DB Front Rack Forward Lunges (2 x 22.5/15kg)
12 Renegade Rows (2 x 22.5/15kg)
200m Run