WARM-UP

Banded Shoulders

-into- 3 sets:

• 4x15m Shuttle Run
• 10 Step Ups
• 5 Shoulder Press (build-in weight)
• 10 Air Squats

STRENGTH

Shoulder Press:

• Establish a 4 RM for the day
• Then, perform a drop set of 2-4 reps at 85-90%
• and 2-4 reps 80-85% of that 4 RM.

WORKOUT PREP

2 sets:

• 1x15m Shuttle Run
• 2 Box Jumps
• 2 Strict Handstand Push Ups
• 4 Air Squats

THE FAF DE KLERK

FIRE

2 Sets – In a 5:00 window:

• 10x15m Shuttle Run
• AMRAP in the time remaining of 5 Box Jumps (30/24)
• 5 Strict Handstand Push Ups
• 15 Air Squats
• -rest 5 minutes between sets-

WATER

• Box (24/20)
• 5 Handstand Push Ups

EARTH

• 6x Shuttle Run
• 5 Box Step Ups (24/20)
• 5 Push Ups
• 10 Air Squats