Wednesday 7th March 2018

Fitness
​A) 3 – 4 Sets:
Based on HSPU Level:
Level 0 - 3: Strict Box Handstand Push Up x 4 – 6 @20X1 (Use pads if necessary, scale to DB Z Press if appropriate)
Level 4: Strict Handstand Push Up x 3 – 4 @20X1 (Max 2 pads, increase deficit through the sets)
Strict T2B/K2C x 6 – 8 @30X0
B) AMRAP 12 mins:
12 DB Rack Forward Lunges (2 x 22.5/15kg)
12 Sit Ups
6 Single Arm DB Push Press (each arm) (22.5/15kg)
24 Double Unders

Performance
​A) 5 – 6 Sets:
Level 3: Strict Box Handstand Push Up x 3 – 4 20X1
Level 4: Strict Handstand Push Up x 3 – 4 @20X1 (Max 2 pads, Increase deficit through the sets) 
B) AMRAP 12 mins:
12 DB Rack Forward Lunges (2 x 22.5/15kg)
6 T2B
6 Single Arm DB Push Press (each arm) (22.5/15kg)
24 Double Unders