Saturday September 19, 2015-

HPA GOLD:
20 Sets:
:05 Assault Bike @100%
:55 Slow Spin
+
For Time:
800m Run
150 Air Squats
800m Run
+
10 Minute Aerobic Colldown 

HPA - Power 
A. Snatch Balance, 1 rep every :60 x 10 sets 
 *Use approx 75-80% of 1rm squat snatch* 
+ 
10 min pracitce free handstand kipping push-up
(Set up 2-3 or more abmats about 5 ft apart. See if you can perform 1 free hs kipping push ups and hs walk to the next abmat, perform another, so on and so forth) 
+ 
30 minutes LOW effort on airbike 
*Perform 5-8 unbroken Strict HSPU @ minutes 2,4,6,8,10
*Perform 5-8 unbroken kipping HSPU @ minutes 12,14,16,18,20 
*Perform 10 Toes to Bar @ minutes 22,24,26,28,30