| Fitness A) 3 – 4 Sets: Deficit Backward KB/DB Lunge x 16 steps (alt) (stand on a 20kg plate) Bent Reverse Fly x 8 – 10 @3010 B) 5 Rounds for total reps: 30s DB Snatch (22.5/15kg) 30s rest 30s Burpees 30s rest | Performance A) Bar Muscle Up Ninja: 4 x 8 reps Excellent: 5 x 6 reps Very Good: 6 x 4 reps Good: 8 x 2 reps Rest 1 min between reps Scale to C2B + Ring Dip with same rep schemes B) As Fitness |
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February 2019
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