Tuesday 21/04/2020

WARM UP
Animal Flow (VIDEO)

STRENGTH / GYMNASTICS
Part A:
For Quality
30-25-20-15-10-5
A. V-up Snaps
B. Hollow hold

Part B:
For Quality
18-15-12-9-6-3
A. Prone PVC Behind the neck press
B. Prone PVC Arch

Part C:
4 Sets of:
A. Tempo Piked HSPU x 5 (51X1)
B. Piked HSPU x 5
C. Piked shoulder Shrugs x 5
D. Piked shoulder taps x 10
Rest 2 min between Sets

ENDURANCE
3 Rounds For Times:
50 Air Squats
40 Reverse lunges
30 KB/backpack swings
20 Cossack Squats
10 Strict Handstand Push-ups
Rest 2 min between Rounds

Scaling Options:
Strict HSPU —>Kipping HSPU —> Piked Push-up

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Important: Please follow the hygiene rules.