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Training Plan for Monday December 4th 2017


A1) handstand push up variation

5 sets of 8-12 of one of the following

i - defict handstand push ups
ii - strict handstand push ups (2" riser allowed)
iii - DB shoulder press - working to approx 50% bdywt
iv - standing landmine press

A2) single leg squat variation

5 sets of 4-6 reps per leg of one the following

i - goblet pistols
ii - pistols
iii - elevated pistols
iv - goblet bulgarian split squats


every 90s for 8 rounds complete

- 6-12 cal row C2
- 6-12 strict pull ups/ring rows AHAP


2 rounds

30 banded tricep extensions
2 min seated shoulder extension stretch