Saturday 12th January 2019

Fitness

A) 3 – 4 Sets:
Push Press x 6 – 8 @20X1
Bent Over DB Row x 6 – 8 @20X1

B) In Pairs:
AMRAP 20 mins:
20 Pull Ups
20 Forward Lunges (42.5/30kg)
20 Press Ups

Performance

A) Strict Handstand Push Up
Test max Strict HSPU then…
5 x 60% of max with 60s rest or…
5 x 4 – 5 HSPU Negatives @30A1, use pads to maintain tempo.

B) AMRAP 20 mins:
12 Pull Ups
12 Forward Lunges (42.5/30kg)
12 Push Jerks (42.5/30kg)