Monday 12th December 2016

Fitness
​A) 3 – 4 sets:
Level 0: Ring Row x 8 – 10 @20X1
Level 1: Pull Up Negatives x 8 – 10 @30A1
Level 2: Pull Up x 4 – 6 @20X1
Single Arm KB Front Rack Carry x 60ft each arm
B) 4 RFT:
21 American Swing (32/24kg)
15 Overhead Squat (42.5/30kg)
9 Burpee Bar Hops
Rest 1 min 

Performance
​A) Strict Bodyweight Pull Up @20X1 – 1 mins rest between sets. Choose the appropriate scheme for you.
Ninja: 5 x 10 reps
Excellent 6 x 8 reps
Very Good: 7 x 6 reps
Good: 8 x 4 reps
B) As Fitness