Monday 23rd January 2017

Fitness
​A) Based on Back Squat:
Level 0: 3 – 4 Sets:
Goblet Backward Lunge x 20 reps
Level 1 & 2:
Pistol Squat Progressions
B) EMOM 20 mins
Min 1: 15 Ring Rows
Min 2: 3 Wall Walks
Min 3: 15 Deadlifts (80/55kg)
Min 4: 15 Press Ups

Performance
​A) Pistol Practise then…
8 min EMOM Pistols
Ninja: 16
Excellent: 12
Very Good: 8
Good: 4
B) As Fitness