Monday 14th November 2016

Fitness
​A) 3 – 4 Sets:
American Swing x 20 reps
And… (based on HSPU levels)
Level 0 & 1: L-Sit DB Shoulder Press x 8 – 10 @20X1
Level 2: HSPU Negatives x 8 – 10 @30A1
B) 10-9-8-7-6-5-4-3-2-1 reps for time:
Hand Release Press Up
10 Box Jumps (24/20”) between every set

Performance
​A) 5 Sets:
Shoulder Press x 2 – 3 @20X1
B) 10-9-8-7-6-5-4-3-2-1
HSPU
10 American Swings (32/24kg) between every set
Scale HSPU to pads, if using more than 2 pads do L-Sit DB Press instead.