Fitness A) 3 – 4 Sets Deficit Backward KB/DB Lunge x 16 steps (alt) (stand on a 20kg plate) Bent Reverse Fly x 8 – 10 @3011 B) 6 Rounds for time: 8 T2B 8 Single Arm Russian Swings (each arm) (24/16kg) 30 Double Unders | Performance A) Strict T2B: Ninja: 5 x 10 reps Excellent: 6 x 8 reps Very Good: 7 x 6 reps Good: 8 x 4 reps Rest 1 min between sets B) 6 Rounds for time: 12 Pistols (alt) 6 KB Snatches (each arm) (24/16kg) 30 Double Unders |
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February 2019
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