THURSDAY 3RD AUGUST

EMOM X 15

• 3 – 5 ROPE PULLS
• 30 SEC HOLLOW HOLD
• 8 – 10 L-SIT PRESS /HSPU PROG

ATHLETIC

• 1 – 3 ROPE CLIMS
• 10-15 STRICT KNEE TUCKS
• 5-8 HSPU

COMPETITIVE

• 1-2 LEGLESS ROPE CLIMBS
• 10-15 GHD
• 5-8 STRICT DEFICIT HSPU

“THE WALKING DEAD”

PARTNER WORKOUT

25MIN CAP

1000M OF WALKING LUNGES WITH WALLBALL IN 10M LENGTHS,

SWAPPING EVERY LAP WITH YOUR PARTNER.

DO NOT DROP THE BALL AT ANY STAGE

** NOTES:

– THE EMOM IS TO PROGRESS IN THE SKILL YOU ARE PERFORMING, ENSURE TEHCNIQUE IS THE MAIN FOCUS, IF YOU’RE UNSURE OF ANY PROGESSIONS, ASK A COACH!

“THE WALKING DEAD”

MOVE EFFICIENTLY AND QUICK. YOU SHOULD BE DOING AT LEAST 40M – 20M EACH IN THE MINUTE – 500 WALKING LUNGES EACH!

THIS IS GOING TO HURT! PLEASE PLAN YOUR REST DAY ACCORDINGLY THIS WEEK!