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  • Sergiy Gabbe

Friday 02 Jul 2021

Updated: Jun 29

Warm up

2 Rounds


10 Band pull apart

10 Band lat pull down

10 Hollow Rock


-into-


2 Rounds

10 Scap Push ups

10 Scap Pull ups

10 Kip Swings

5 Pull ups

2 Wall Walks


Skill

EMOM – 14 min


Min 1-3 Strict HSPU

Min 4-6 C2B Pull-up

Min 7-9 Kipping HSPU

Min 10-12 Bar MU


(Scope Total Reps)

Work out

30 DB Devils Push Press* 22.5/15kg


1 Devils Press + 1 Push Press = 1 Rep


Cap – 9 min


Alt Body Weight Workout

2 Rounds


40 DU/80 Skips

40 Walking Lunges

40 Hand Release Push-Ups

40 Squats

40 Sit-ups


Rest 5 min


Max Burpees in 5 min

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