Monday, December 21


2 x 250 meter row

5 HSPU with 3 abmats (use box for mods)

5 HSPU with 2 abmats

5 HSPU with 1 abmat

5 HSPU (kipping or strict) with no abmats

Lay on floor with feet on wall in squat position, place hands above head

10 air squats

10 PVC pipe shoulder pass throughs

10 PVC pipe OHS

15 hip extensions

10-20 GHD Sit-ups



Overhead Squat 9 sets of 2 at 70% of 1 rep max



5 Rounds for time:

5 Overhead Squats

10 Handstand Push-ups


L1- Choose weight and HSPU modification

L2- 115/75

L3- 135/95


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