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 |
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February 2019
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