CYCLE 4, 31/08/15 (BAS)

WARM UP
Fin Push Ups 2 x 10reps
Dorsal Push Ups 2 x 10reps
Press to L-sit Hold 3 x 10s
Strict Press 3 x 10reps

STRENGTH:
One Arm Chin Up - 3 X 3 : Body Weight
Complete one arm chin ups with ring or towel assist. 
Can scale to Archer Pull Ups or Pull Ups 
Scale to Archer Pull Ups x 3, or
Pull Ups x 2 @ 10s descent stopping every 2 sec for 1 sec

Handstand Push-Ups
Complete 2-4 reps after every set of OAC

CONDITIONING & COOL DOWN:
Rope Climb
As many rope climbs as possible in 10 min

Cuban Rotations
can be done with dumbbells, stick, barbells
3 X 5 : 2-10kg

Powell Raises
Lying on your side (elbow), complete raises in retraction
3 X 5 : 2-10kg

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