Monday 7th August 2017

Fitness
​A) Based on Pull Ups:
Level 0: Ring Row x 8 – 10 @20X1
Level 1: Negative Pull Up x 8 – 10 @20X1
Level 2: Strict Pull Up x 4 – 6 @20X1
Hollow Body Hold x 30 – 60s
B) In teams of 3 (or 4)
AMRAP 15 mins:
90 Goblet Forward Lunge (32/24kg)
60 T2B
200m Run (All athletes)

Performance
​A) Strict Pull Up
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) As Fitness