Wednesday 10 September 2024 (16:30 first class)

Workout

Warm-Up
2x
10 PVC PT
10 PVC GM
10 Air squat
10s Squat hold
10 Push-ups
10s Handstand/OH hold
10 Alt Lunge

S&T
EMOM 8 rounds
Even minutes: 0,2,4,6
4 Strict/Kipping HSPU/Pike PU/DB OH press

Odd minutes: 1,3,5,7
8 Reverse burpee

Workout
5 Rounds

4 Bar Muscle Ups (Scale: 6 Box MU/8 C2B/8 PU variation)
10 Hand release push-up
14 Alt DB Lunge (Held any way) 2×20/2×15