Fitness A) Based on Handstand Push Up: Level 0 & 1: DB Z Press x 6 – 8 @20X1 Chin Over Bar Hold x 30 – 60s Use a band if necessary or hold the top of a Ring Row. Level 2: Strict HSPU as Performance B) AMRAP 12 mins: 10 Front Rack Forward Lunges (40/30kg) 10 Burpees 30 Double Unders | Performance A) Strict HSPU Ninja: 5 x 8 reps Excellent: 6 x 6 reps Very Good: 7 x 4 reps Good: 8 x 2 reps 60s rest between sets Use max 2 pads otherwise DB Z Press As Fitness B) AMRAP 12 mins 10 Hang Power Clean (60/40kg) 10 Burpees 30 Double Unders |
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March 2018
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