Push ups – hardest perfect option 4×8
OH lunge (PVC)[no OH] 4×8/8
Handstands – holds/push ups/wall climb with hold – play
Working individually but team up in partners for your rest period – flat out… partner 1 goes as partner 2 rests, keep alternating for 6 rounds each.
50m sprint *sandbag 20/10kg
3 x strict chins (1-2) [Band strict x 2]
3-8 handstand push ups (unbroken) – choose option to get 3 out –
if good at these choose hardest option to get max of 8 reps each round