Tuesday 4th December 2018

Fitness

A) Based on Strict Pull Ups:
Level 0, 1 & 2: Self Assisted/Negative Pull Ups x 6 – 8 @30A1
Hollow Body Hold x 30 – 60s
Level 3 without Kipping Pull Ups: Practise
Level 3 with Kipping Pull Ups: 5 x 5 – 15 reps. Aim to be consistent.
If Level 4 Kipping Pull Ups: As Performance

B) AMRAP 12 mins:
10 Steps DB Rack Walking Lunges (width ways across the gym) (2 x 22.5/15kg)
10 Ring Rows

Performance

A) Kipping C2B Pull Ups:
Either:
7 x 5 – 7 reps
or 6 x 8 – 10 reps
or 5 x 10 – 15 reps.
Aim to be consistent.

B) As Fitness