Monday 06.11.17

[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600" o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f" stroked="f"> <v:stroke joinstyle="miter"></v:stroke> <v:formulas> <v:f eqn="if lineDrawn pixelLineWidth 0"></v:f> <v:f eqn="sum @0 1 0"></v:f> <v:f eqn="sum 0 0 @1"></v:f> <v:f eqn="prod @2 1 2"></v:f> <v:f eqn="prod @3 21600 pixelWidth"></v:f> <v:f eqn="prod @3 21600 pixelHeight"></v:f> <v:f eqn="sum @0 0 1"></v:f> <v:f eqn="prod @6 1 2"></v:f> <v:f eqn="prod @7 21600 pixelWidth"></v:f> <v:f eqn="sum @8 21600 0"></v:f> <v:f eqn="prod @7 21600 pixelHeight"></v:f> <v:f eqn="sum @10 21600 0"></v:f> </v:formulas> <v:path o:extrusionok="f" gradientshapeok="t" o:connecttype="rect"></v:path> <o:lock v:ext="edit" aspectratio="t"></o:lock> </v:shapetype><v:shape id="Rectangle_x0020_279" o:spid="_x0000_s1025" type="#_x0000_t75" style='position:absolute;margin-left:84.5pt;margin-top:131.5pt;width:42.5pt; height:38pt;z-index:1;visibility:visible;mso-wrap-style:square; v-text-anchor:top' o:gfxdata="UEsDBBQABgAIAAAAIQC75UiUBQEAAB4CAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbKSRvU7DMBSF dyTewfKKEqcMCKEmHfgZgaE8wMW+SSwc27JvS/v23KTJgkoXFsu+P+c7Ol5vDoMTe0zZBl/LVVlJ gV4HY31Xy4/tS3EvRSbwBlzwWMsjZrlprq/W22PELHjb51r2RPFBqax7HCCXIaLnThvSAMTP1KkI +gs6VLdVdad08ISeCho1ZLN+whZ2jsTzgcsnJwldluLxNDiyagkxOquB2Knae/OLUsyEkjenmdzb mG/YhlRnCWPnb8C898bRJGtQvEOiVxjYhtLOxs8AySiT4JuDystlVV4WPeM6tK3VaILeDZxIOSsu ti/jidNGNZ3/J08yC1dNv9v8AAAA//8DAFBLAwQUAAYACAAAACEArTA/8cEAAAAyAQAACwAAAF9y ZWxzLy5yZWxzhI/NCsIwEITvgu8Q9m7TehCRpr2I4FX0AdZk2wbbJGTj39ubi6AgeJtl2G9m6vYx jeJGka13CqqiBEFOe2Ndr+B03C3WIDihMzh6RwqexNA281l9oBFTfuLBBhaZ4ljBkFLYSMl6oAm5 8IFcdjofJ0z5jL0MqC/Yk1yW5UrGTwY0X0yxNwri3lQgjs+Qk/+zfddZTVuvrxO59CNCmoj3vCwj MfaUFOjRhrPHaN4Wv0VV5OYgm1p+LW1eAAAA//8DAFBLAwQUAAYACAAAACEAq8U817EDAAAmDAAA HwAAAGNsaXBib2FyZC9kcmF3aW5ncy9kcmF3aW5nMS54bWzMlt1v2zYQwN8H7H8g+Do4+rBsy0aV YknjoECxFfGKPdMUZQmjKI2kHbtF//fdkbSlpcAGrAMcP1j8OB5/d0fy7s3bYyvJQWjTdKqgyU1M iVC8Kxu1K+in39aTnBJjmSqZ7JQo6EkY+vb2xx/esNVOs75uOAENyqxYQWtr+1UUGV6LlpmbrhcK 5qpOt8xCV++iUrNn0NzKKI3jedSyRtHbQdU7ZhnZ6+Y/qJId/0OU90wdmAGVkq/GI4FR8u/XzFbq 8Kj7Tf9RIzn/5fBRk6YsKHhOsRZcRKMwEcSgG71YtRsUHCvdonxXVeQIEcjTWbaYUXIqaBYn02SZ e33iaAkHgdk0TZawF0eBHHpp2K/+9V808PrhH3UApIeBxgjQ9IinDt9anOYXm58Eh0Oyk4Kki6UL KfB+MBaXIrkL6pf1Or2bPayzyRpakyy+yyZ3D9lysk6n+UO6WN+n0/lXXJ3MV1wLZuFQvi/PByyZ fxO9tuG6M11lb3jXRuDChovzIYMjlmT+iLn4fInDbwLfHP/i4S/J4wRHvqIzwX5gPn+dFTDkIo32 QAN9cQ7r2S8mnIj/J6CXYLBVr419FF1LsFFQDa52HmYHQPMUZxEXqW7dSOnHz0z2uHFRtMe7rjyh 1Ba+cHCf4Q4X1Py5Z1pQIt8rU9BlkmUQWOs62WyRQkePZ7ajGb/jz3vbVU2A8apxQhq7sScpXPsg E/AQaZn+4C5Lo0qhwJ7YGVOK6glmzWe4AhAJNybhAChiT72oGIeL9VOrJtKG68BeTAgW7oF5McFN iKnfwoVVepjAlQ5czlyw98pwSBTgpgOcC8z14ZAowGUDXDJdJHMI3LVdh0iBbjaiy9M8fwV0iBTo 5gNdmubguuv7DpEC3WJEt8imkK6vHllECnT5QIdo2SugQ6RAtxzRzWeL13ArEMm/fKMn2aUEZGVy B8Uft9o/oc4ODeMSUnpBhZp82kAViE+zs2ULDShAMHMoKAphqofCCg7IlhkhGywTwwOuyDPIxrCM om9MJ5sSs5PrYJko7qUmByYLyjiHdJCFt/pvkpjd3jFTe0E3FcSk+g61oqoglYYipdtboTd1+Uy2 cq+fGBR00xwTESkbzLruimJHQwkG581dV+83KyE/dvb3xtabmvUX643ebS/muRXeC0z2NfO2TJ2e kKu9uIvShcYXIQMolAUQGDTa3j5ioeLLFB9biCeOXHL83ohNj5WZ38AXASCBFV30okJ2S0NFj2X4 uH/7FwAAAP//AwBQSwMEFAAGAAgAAAAhAO2N2Z5FBgAADhoAABoAAABjbGlwYm9hcmQvdGhlbWUv dGhlbWUxLnhtbOxZS28bNxC+F+h/WOy9sd6KjciBrUfcxEqCSEmRI6WldhlzlwuSsqNbkRwLFCia Fr0U6K2Hom2ABOgl/TVuU7QpkL/QIfchUqJqx8ghLWIBxu7sN8PhzOw3JPfK1Ycx9Y4xF4QlHb96 qeJ7OJmygCRhx787Hnx02feEREmAKEtwx19g4V/d/fCDK2hnSkk6YYgH4wjH2ANDidhBHT+SMt3Z 2hJTECNxiaU4gWczxmMk4ZaHWwFHJzBATLdqlUprK0Yk8XfBolSG+hT+JVIowZTykTKDvQTFMPqt 2YxMscYGR1WFEAvRpdw7RrTjg82AnYzxQ+l7FAkJDzp+Rf/5W7tXttBOrkTlBl1Db6D/cr1cITiq 6TF5OCkHbTSajdZeaV8DqFzH9dv9Vr9V2tMANJ3CTDNfTJvN/e39XjPHGqDs0mG71+7VqxbesF9f 83mvqX4WXoMy+401/GDQhShaeA3K8M01fKPRrnUbFl6DMnxrDd+u7PUabQuvQRElydEautJs1bvF bEvIjNEDJ3y72Ri0a7nxJQqqoawuNcSMJXJTrcXoAeMDACggRZIknlykeIamUJNdRMmEE++QhBEU XooSJkBcqVUGlTr8V7+GvtIRQTsYGdrKL/BErImUP56YcpLKjn8drPoG5PWLH1+/eOa9fvH09NHz 00e/nD5+fPro58yWpXiAktBUfPX9F39/+6n317PvXj35yo0XJv73nz777dcv3UCY7DIKL79++sfz py+/+fzPH5444HscTUz4mMRYeDfxiXeHxTA3HQXbczzhb6YxjhCxNFAEth2m+zKygDcXiLpw+9gO 3j0OBOMCXps/sHwdRXwuiWPkG1FsAYeM0X3GnQG4ocYyIjyeJ6F7cD43cXcQOnaN3UWJldr+PAVm JS6T3Qhbbt6mKJEoxAmWnnrGjjB2zO4+IVZch2TKmWAz6d0n3j4izpCMycQqpKXSAYkhLwuXg5Bq KzbDe94+o65Z9/CxjYQXAlGH82NMrTBeQ3OJYpfJMYqpGfBDJCOXk6MFn5q4vpCQ6RBT5vUDLIRL 5xaH+RpJvwHk4k77kC5iG8klOXLZPESMmcgeO+pGKE5d2BFJIhP7sTiCEkXebSZd8CGz3xB1D3lA ycZ03yPYSvfZRHAXeNV0aVkg6smcO3J5DTOrfkcLOkNYswzQvsXmMUnOpPYVUm++J/WsK62S+h4n zlfrYIXKN+H+gwTeQ/PkNoZ3Zr2Bvefv9/zt/+/5e9O7/PZZe0nUwOFqqZit1vXaPd64dJ8RSkdy QfGh0Kt3Ae0pGIBQ6ektKi63cmkEl+pNhgEsXMiR1vE4k58QGY0ilMISv+orI6HITYfCS5mAlb8W O20rPJ3HQxZkO9ZqVe1OM/IQSC7llWYph92GzNCt9nIXVprX3oZ6t1w4oHTfxAljMNuJusOJdiFU QdJ7cwiawwk9s7fixbbDi8vKfJGqNS/AtTIrsH7yYNXV8ZsNUAEl2FQhigOVpyzVRXZ1Mt9mpjcF 06oAWEwUFbDM9LbydeP01OyyUjtHpi0njHKzndCR0T1MRCjAeXUq6XnceNNcby9TarmnQqHHg9Ja utG+/G9eXDTXoLfKDTQxmYIm3knHb9WbUDJTlHb8Gez84TJOoXaEWvciGsKZ2VTy7IW/CLOkXMge ElEWcE06GRvERGLuURJ3fDX9Mg000RyifavWgBDeWee2gVbeNecg6XaS8WyGp9JMuyFRkc5ugeEz rnA+1eoXBytNNod0j6LgxJvQOb+DoMSa7aoKYEAEHABVs2gGBE40SyJb1t9KY8pp1zxS1DWUyRFN I5R3FJPMM7im8tIdfVfGwLjL5wwBNUKSN8JJqBqsGVSrm5ZdI/NhY9c9W0lFziDNZc+0WEV1TTeL WSMUbWAllhdr8oZXRYiB08wOn1H3KuVuF1y3sk4ouwQEvIyfo+ueoyEYri0Hs1xTHq/TsOLsXGr3 jmKCZ7h2niZhsH6rMLsSt7JHOIcD4YU6P+itVi2IZsW6Ukfa9XViiFJvElY7PnwhgEOKh3AF3xh8 kNWUrKZkcAUfDqBdZKf9HT+/KCTwPJOUmHohqReYRiFpFJJmIWkWklYhafmePhaHTzHqRNz3ilNv 6GH5KXm+trA/4ez+AwAA//8DAFBLAwQUAAYACAAAACEAnGZGQbsAAAAkAQAAKgAAAGNsaXBib2Fy ZC9kcmF3aW5ncy9fcmVscy9kcmF3aW5nMS54bWwucmVsc4SPzQrCMBCE74LvEPZu0noQkSa9iNCr 1AcIyTYtNj8kUezbG+hFQfCyMLPsN7NN+7IzeWJMk3ccaloBQae8npzhcOsvuyOQlKXTcvYOOSyY oBXbTXPFWeZylMYpJFIoLnEYcw4nxpIa0cpEfUBXNoOPVuYio2FBqrs0yPZVdWDxkwHii0k6zSF2 ugbSL6Ek/2f7YZgUnr16WHT5RwTLpRcWoIwGMwdKV2edNS1dgYmGff0m3gAAAP//AwBQSwECLQAU AAYACAAAACEAu+VIlAUBAAAeAgAAEwAAAAAAAAAAAAAAAAAAAAAAW0NvbnRlbnRfVHlwZXNdLnht bFBLAQItABQABgAIAAAAIQCtMD/xwQAAADIBAAALAAAAAAAAAAAAAAAAADYBAABfcmVscy8ucmVs c1BLAQItABQABgAIAAAAIQCrxTzXsQMAACYMAAAfAAAAAAAAAAAAAAAAACACAABjbGlwYm9hcmQv ZHJhd2luZ3MvZHJhd2luZzEueG1sUEsBAi0AFAAGAAgAAAAhAO2N2Z5FBgAADhoAABoAAAAAAAAA AAAAAAAADgYAAGNsaXBib2FyZC90aGVtZS90aGVtZTEueG1sUEsBAi0AFAAGAAgAAAAhAJxmRkG7 AAAAJAEAACoAAAAAAAAAAAAAAAAAiwwAAGNsaXBib2FyZC9kcmF3aW5ncy9fcmVscy9kcmF3aW5n MS54bWwucmVsc1BLBQYAAAAABQAFAGcBAACODQAAAAA= " o:insetmode="auto"> <v:imagedata src="file:///C:/Users/FABIAN~1/AppData/Local/Temp/msohtmlclip1/01/clip_image001.png" o:title=""></v:imagedata> <o:lock v:ext="edit" aspectratio="f"></o:lock> <x:ClientData ObjectType="Pict"> <x:SizeWithCells></x:SizeWithCells> <x:CF>Bitmap</x:CF> <x:AutoPict></x:AutoPict> </x:ClientData> </v:shape><![endif][if !vml][endif]

a. For time: 40-30-20-10 Box jump (30/24) GHD sit-ups

b. 3 x Max reps Handstand Push-ups

-Rest as required between sets

TEENS

a. Skill:

GHD Sit-up

b. For time: 30-20-10 Box jump GHD sit-ups

b. 3 x Max reps Handstand Push-ups

-Rest as required between sets

© 2023 by Name of Site. Proudly created with Wix.com