Saturday 23rd September 2017

Fitness
​A) Based on Bar Dips:
Level 0: 
Press Up x 8 – 10 @20X1
V-Up x 8 – 10 @1111
Level 1: 
Bar Dip x 8 – 10 @20X1 (Banded)
V-Up x 8 – 10 @1111
Level 2 without Kipping Ring Dips: Practise
Level 2 with Kipping Ring Dips: As Performance
B) Every 3:00 for 15 mins (5 sets)
15 Deadlifts (80/55kg)
15 Box Jumps (24/20”)
200m Run

Performance
​A) Kipping Ring Dip:
Ninja: 5 x 15 reps
Excellent: 6 x 12 reps
Very Good: 7 x 9 reps
Good: 8 x 6 reps
60s rest between sets
B) As Fitness