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Sunday 10th October



HSPU EMOM x 10 minutes


  • Option 1: 5-10 Strict HSPU

  • Option 2: Floor pike HSPU 5 reps

  • Option 3: Floor pike HSPU Negative 2 reps with 3 seconds negative each rep


HS walk EMOM x 10 minutes


  • Option 1 25-50ft HS walk

  • Option 2 Wall facing shoulder taps 20 reps

  • Option 3 Wall facing weight shifts: 10-20 reps


Accessory EMOM x 8 minutes


  • A: Double DB Seated Z press 5 reps + 20 seconds hold at 90 AHAP

  • B: Hollow Rock: 30 seconds







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