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Tuesday 22nd March




Strict HSPU Skill/ strength


20 minutes

Complete 5-7 reps of each movement

  • Frog hold

  • Headstand hold

  • Crow in outs

  • Crow hold

  • Floor pike

  • Shoulder shrug

  • Floor pike negative

  • Floor pike HSPU

  • Wall facing HSPU negative

  • Strict HSPU


EMOM x 8 Minutes

  • Floor pike HSPU: 3-6 reps

//Advanced

  • 5-7 reps Strict HSPU


10 Minute AMRAP


  • Machine - Row/Ski 1000/800m - C2 bike 2000/1600m

  • 50 Alternating DB snatch 22.5/15kg

  • 30 Pull-ups

  • 10 Wall climbs

//Scaled//


  • Machine - Row/Ski 1000/800m - C2 bike 2000/1600m

  • 40 Alternating DB snatch 22.5/15kg

  • 20 Jumping Pull-ups

  • 10 Wall climbs

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