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Friday 3rd September



18 Minutes strength + Skill Tri-set


  • Option 1: T-spine Reach through: 8 reps Frog hold: 20 seconds Pike HSPU negative: 3-5 reps (3 seconds negative each rep)

  • Option 2: T-spine Reach through 8 reps Crow stand: 20 seconds Pike HSPU negative + push out: 3-5 reps (3 seconds negative each rep)

  • Option 3: T-spine Reach through 8 reps Crow leg extensions: 20 seconds for each leg Strict HSPU: 5-7 reps REST 30 seconds between movements and 2:00 between rounds.



4 Rounds: 5 minutes work / 2 minutes rest



*Check-in each interval with: 3 Rounds 100m run 5 Kipping HSPU / DB Push press 22.5/15kg

  • In the remaining time AMRAP 30 Double unders 10 Burpee box jumps 24/20"





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