Tuesday 25 November 2025 (first class 16:30)

Warm-up
3x

10 PVC PT
10 PVC GM
10 Bend + Bow

10 Sit-ups

5 Walker + push-up
10 Alt DB hang snatch (light)

S&T
EMOM 9 Minutes
Minute 1: 40s of Max Hollow-rocks, 20s Rest
Minute 2: 40s of Max sit-ups, 20s Rest
Minute 3: 40s of Max Russian twists (10/5 kg plate), 20s Rest
*Repeat 3x

Workout
6 Sets:

12 Alt DB Snatch 22.5/15
10 Toes to Bar
8 HSPU’s (Pike push-ups, DB push Press; single or double)