Monday the 17th of September

Gymnastics : 6 mins

20 Sec Handstand Hold 

15 Sec L Sit / Hollhold 

5 Defecit Push Ups 

Strength : Strict Press

Take 15 mins to build to 1RM

warm up with sets of 5,3,3,2 50%,60%,70%,85%

Conditioning: Every 3 mins for 15 

5 Shoulder to over head 60/40kg

30 Double Unders 

10 Down Ups