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Sunday 11th July



Every 1:45 x 5 rounds


  • Option 1: Floor pike HSPU: 3-5 reps with a 3 second negative for each rep

  • Option 2: Box deficit HSPU: 4-6 reps with 20/15kg bumper plates

  • Option 3: Strict HSPU: 5-7 Strict HSPU (add a deficit 20/15kg bumper plates)


EMOM x 20


  • A- Wall climb 3-5 reps

  • B- Hanging L-sit 20 seconds

  • C- Empty Barbell Z press 10 reps

  • D- Alternating leg V-up 12 reps






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