Thursday 18th January 2018

Fitness
​A) Based on Pull Ups:
Level 0, 1 & 2:
3 – 4 Sets:
Strict Pull Up x 6 – 8 @20X1 
V-Up x 12 – 15 @1010
Level 3 without Kipping Pull Ups: Kipping Pull Up Practise
Level 3 with Kipping Pull Ups: As Performance
B) In Pairs, 3 rounds for time:
40 Deadlifts (100/70kg)
40 Ring Dips
40 Calorie Row

Performance
​A) Kipping C2B
Butterfly practise followed by…
Ninja: 5 x 12 reps
Excellent: 6 x 9 reps
Very Good: 7 x 6 reps
Good: 8 x 3 reps
Rest 60s between reps
B) As Fitness