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  • Sergiy Gabbe

Monday 05 Jul 2021

Warm up

3 Rounds


10 Scap Pull-Ups

5 Ring Row

10 Cossack Squat

5 BB Press


Skill Complex (10 Min)

2 Rounds


1 min Handstand Hold

8/8 Box Step Up @ 2020

1 min KB Squat Hold*

1 min Bike/Ski/Row @ Mod Pace


*KB – Warming up to work out weight


Work out

40/30 Cal Bike/Ski/Row 40 KB Box Step-Ups 20 Handstand Push-Ups 40 Pull-Ups 20 Handstand Push-Ups 40 KB Box Step-Ups 40/30 Cal Bike/Ski/Row

KB – 24/16Kg

Box – 24”/20”

*KB Can be held in any way above the waist. Score – Time

Cap – 20 min HSPU Option 1: Box Pike Push-Ups HSPU Option 2: DB Strict Press

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