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Sunday 25th July



Every 2:00 x 6 rounds


  • 5 Floor pike HSPU with 3-second negative (Advanced use handstand push-up 6-10 reps)

  • 30-second arch hold


EMOM x 20 minutes


  • A- Wall facing HS shoulder taps 20 reps (Advanced do 50ft HS walk)

  • B- Alternating leg V-up 12-14 reps

  • C- Incline row 8-10 reps

  • D- Hanging L-sit 20 seconds






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