Wednesday t5he 13th of April.


Strength : 5 Sets


5 Strict Pull ups ( Use weight if necessary)

8 Bent over row with Barbell

15 sec Hollow Hold or Rocks

Handstand Hold/Walk progressions



Every 3 mins


Conditioning : EMOM x 16


1st 14/12 Cal Bike

2nd 10 C2B

3rd 8 Double DB Hang Squat Clean

4th 10 HSPU or HRPU















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