Monday 24.07.17

For time:

800m run

15 strict pull ups

800m run

15 double kb strict press (24/16)

800m run

15 strict handstand push ups

800m run

15 strict ring dips

TEENS:

a. Skipping warm-up, joint rotations, light run, 200m

b. Strict pull-up, 2 x 6-8 reps

Db press, 2 x 6-8 reps

Handstand push-up, 2 x 6-8 reps

Bar dip or ring support, 2 x 6-8 reps

c. For time:

800m run

15 strict pull ups, band if needed

600m run

15 db press, use a pair of db's you could press well for around 7-8 reps

400m run

15 handstand push ups, reduce the range of motion or scale to a pike push up

200m run

15 ring dips. The ring dips may be at a reduced range of motion or scale to a ring support, spotted or bar dips with a band.

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