Tuesday 14th February 2017

Fitness
​A) Based on Shoulder Press Levels:
Level 0: 3 – 4 Sets:
L-Sit DB Shoulder Press x 8 – 10 @20X1
Superman Hold x 30 – 60s
Level 1 & 2: choose an option:
Handstand Push Up: 4 x 6 – 8 @20X1 (max 2 pads)
Handstand Push Up Negatives: 4 x 6 – 8 @30A0 (max 2 pads)
Handstand Push Up on a box 4 x 6 – 8 @20X1
B) AMRAP 12 mins:
10 Russian Swings (32/24kg)
10 T2B
200m Run

Performance
​A) Strict Handstand Push Up
Ninja: 5 x 10 reps
Excellent: 6 x 7 reps
Very good: 7 x 5 reps
Good: 8 x 3 reps
Rest 1 min between sets. Use max 2 pads if necessary.
B) AMRAP 12 mins:
10 Hang Power Clean (60/40kg)
10 T2B
200m Run