Fitness A) 3 – 4 Sets: Front Rack Forward Lunge x 12 reps Single Arm Row x 6 – 8 @20X1 B) 4 Rounds: In 2 mins: 20 Single Arm Russian Swings (24/16kg) 10 Ab-Mat Sit Ups Row for max calories in remaining time Rest 2 mins Goal is consistency Scale weight/movement to go unbroken every round. | Performance A) Strict C2B Pull Up Ninja: 5 x 8 reps Excellent: 6 x 6 reps Very Good: 7 x 4 reps Good: 8 x 2 reps 1 mins rest between sets. B) 4 Rounds: In 2 mins: 12 Front Rack Forward Lunges (60/40kg) 10 T2B Row for max Cals in remaining time. Rest 2 mins Goal is consistency Scale movement/weight to go unbroken every round. |
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February 2019
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