Three games of badminton till 21 points

1. Game Loser of the each play : 3 push ups

After game: Winner 2 shuttlerun, loser 4 rds

1. Game Loser of the each play : 2 burbees

After game: winner 1 rope climb, Loser 3

1. Game Loser of each play: 4 speed lunges

After Game: winner 15, Loser 30 pull-ups

HSPU strength

Max reps hspu, 2 min rest
3-5 x 50-70 %, 90" rest
3 x 10 seated SA shoulder press, 90" rest

HS practise
- slow kick, legs split
- slow kick, legs tog
- wall stability - back/side facing
- free-standing stability (w/wo partner)

EMOM 15 min - HS practise

20s side step
20s back step
20s shoulder shrug - wall facing
20s shoulder tap - wall facing
rest

EMOM 15 min - dip holds

20s dip top hold
20s dip bottom hold
16 reverse donkey kick, alt

40 du const
18-15-12-9-6 ghdsu

"KELEN HELLY"
For Time:
400 Meter Run, 30 Wallballs (20/14), 30 BJ (24/20)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 Wallballs (20/14), 30 BJ (24/20)

10 stoh @ 60kg
10 pull ups
10 burpees

4 x 6 tempo, 3s lowering

4 x 6 tempo, 3 s lowering

Every minute on the minute for 9 minutes alternate between:

• Minute 1: Sledpush x 30s (Heavy) or 10 Heavy RDLs
• Minute 2: 10 Barbell Rows (Heavy)
• Minute 3: L-Sit or Hollow-Hold x 10-20s.