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 |
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February 2019
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