Thursday 13th December 2018

Fitness

A) Based on Shoulder Press:
Level 0, 1 & 2:
3 – 4 Sets:
DB Z Press x 6 – 8 @20X1
Hollow Body Hold x 30 – 60s
Level 3: As Performance

B) In Pairs:
AMRAP 20 mins:
Row 1000m (swap every 250m)
10 DB Man Makers (2 x 22.5/15kg)

Performance

A) Strict Handstand Push Up
Level 3: Strict Box Handstand Push Up
7 x 4 – 6 reps.
Level 4+: Choose between:
5 x 10 – 15 reps
6 x 7 – 9 reps
7 x 4 – 6 reps
8 x 1 – 3 reps
Be consistent.

B) As Fitness