• Trigger/Warm-up/Mobilise/Activate
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  • 1) EMOM Complete the following for 20 min:
  • Even minutes – 7 HSPU’s
  • Odd minutes – 5 Cleans (squat) (60 kg / 90 kg)
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  • Score = Reps out of a possible 70 (HSPU’s) and Reps out of a possible 50 (Cleans)
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  • Then…
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  • 2) Knees to Elbows
  • Kipping Max Reps – Kipping Max Reps – Kipping Max Reps – Kipping Max Reps
  • *60 sec rest between repeats
  • Score = total Reps
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  • 3) End with 1 min of cumulative tuck front lever hold
  • Score = Total time taken to cumulate 1 min of holding
  • cumulate should be accumulate
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – lots of bodies on the floor after 10 x 100m sprints EMOM