Thursday 6th August

Warm-up

Wrist warm up:
10 lean forward, palms on floor, fingers in front
10 lean back, palms on floor fingers behind wrist

2x 30sec frog stands/practise
2x 20sec DB straight arm hold OH / side

2 rounds
10 Floor Press
10 Bent over Row
5 Burpees

Metcon (Time)

For time however you want:

50x HSPU
100x Pullups
150x Weighted Step ups

Buy out
3km run
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Scaled/Silvers:
4 rounds
10x Pike Pushups
20x Inverse Rows
30x Weighted Step ups

Buy out 2k run

“Nasty long one this one, 50 HSPU to start, work your way through all of them before you move on to the next movement. You can choose from a myriad variations of the PPU to sub in for this one, if you’re really unhappy going upside down then you can do Z-press insteand, but it should be 50 reps per hand, so work that out however you want. Rememebr that if your HSPU go you can move on to the hardest of the PPU options, and if you’re on PPU then you can move on to the next easiest one if you start to fail. 100 pullups, next, these can be kipping if you have somewhere safe to do them or strict if you don’t. Scaling option for these will be the inverse row, towel knotted and over the door, under a large table, broomstick between 2 chairs, you have a lot of options for this, if you’re struggling message a coach. 150 weighted step ups, these can be done on staris, decking, boxes, whatever you wish and the weight is whatever you can get your hands on, nothing crazy, let’s cap it at 50/35kgs for the more gung ho amongst you. When you have ruined your quads it’s out for a lovely 3km run finisher, the fist 500m may be a little difficult due to the dead legs but that should ease, by the end of it you won’t even be able to feel your legs.
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