Saturday 8th September 2018

Fitness
​A) 3 – 4 Sets Based on Shoulder Press
Level 0, 1 & 2: DB Z Press x 8 – 10 @20X1
Level 3: Box Handstand Push Up x 4 – 6 @20X1
Level 4+: As Performance
Hanging L-Sit/Chair Sit x 30 – 60s


B) “???”
Teams of 2, one working:
3 rounds for time:
Row 1km
50 Wall Balls (9/6kg)
Compare to: 16/12/17, 3/5/17, 26/11/16, 15/4/16.

Performance
A) Strict Handstand Push Up
Level 3: Build to a 5RM Box HSPU
Level 4+: Build to a 3RM Strict Deficit HSPU
 
B) As Fitness