Fitness A) Based on HSPU: Level 0 & 1: 3 – 4 Sets: L-Sit DB Shoulder Press x 6 – 8 @20X1 Hanging L-Sit/Chair Sit x 30 – 60s Level 2: Kipping Handstand Push Up Practise B) EMOM 15 mins: Min 1: 15 Deadlifts (80/55kg) Min 2: 15 Russian Swings (32/24kg) Min 3: 8 – 15 Burpees | Performance A) Kipping Handstand Push Ups: Ninja: 5 x 15 reps Excellent: 6 x 12 reps Very Good: 7 x 9 reps Good: 8 x 6 reps 1 mins rest between sets B) EMOM 15 mins: Min 1: 15 Deadlifts (100/70kg) Min 2: 10 Power Cleans (60/40kg) Min 3: 15 Burpees |
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February 2019
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