Thursday 10th November 2022

A. For quality

  • 50 seated DB press – top half (do not lower the DB below the forehead, aka half range but the top half).

Rest as needed.


B. 20 HSPU negatives (on the wall with an abmat, if needed, or pike on a box). Rest as needed.


C. 10 minutes free practice time for HSPU. Use multiple abmats, strict, deficit, linking multiple reps.

Again challenge yourself above what you normally do.


D. For time:


  • Strict pull up
  • Ring dip
  • Push up

8 minute cap


E. Max Cals in 1 min on Echo Bike

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