Tuesday 18th April 2017

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