Two sets of:
Run 400 Meters @ 50% pace
10 Shoulder Circles in each direction
10 Scap Push-Ups
10 Push-Ups
10 Reverse Lunges (bodyweight)
A.
Strict Handstand Push-Up Density Test
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Note reps achieved for each set. If you only get 1 strict handstand push-up, then record 1 for today. We will be working on inverted progressions for the next few weeks and will test this again so we need an accuruate report of how many total reps you achieved.
B.
Every 2 minutes, for 10 minutes, complete (5 sets):
Jerk from behind the neck x 2 rep @ 70-75%*
Pleasue use blocks.
C.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 5 reps @ 70-75%
D. “Filthy 44” (Brett’s b-day wood)
44 box jumps 24/20
44 pull-ups
44 kb swings 55/35
44 t2b
44 push press 95/63
44 cal ass bike (or row, but use bike)
44 wall-balls
44 burped
44 double unders