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Monday 17th May



A1) Elevator strict press


  • 10-8-6-4-2- X 2 waves

*Rest 2:00 between sets, Start the second wave 1-2kg heavier than the first.

**Between each set complete A2

***Pause for 3 seconds in both positions for the elevator strict press


A2) Strict Pull-up

  • 3-5 reps

*Scale using a band, for advanced athletes add weight


Workout For time


  • 50 C2B pull-ups

  • 50 Floor Pike or Box HSPU

  • 50 T2B

TIME CAP 15 MINUTES


*Scale to Pull up, Jumping pull-up, Kipping leg raise/knee raise




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