Fri – 30/5

1a) Strict press

  • 10-10-10-10-10 @ 50-60% 1RM (check it here)
  • Proceed immediately to 1b) with no rest

1b) Max effort strict pull ups (if less than 5, use a band)

  • Focus here is a HOLLOW BODY POSITION with no breaking of midline or over-extension of thoracic
2a) EMOM for 18mins
  • 1st minute: 15-30 hollow rocks
  • 2nd minute: 10 bent over row (5-10kgs heavier than 1a)
  • 3rd minute: 15 KB swings (24/16)

OR

2b) EMOM for 18mins

  • 1st minute: 15-30sec hollow hold
  • 2nd minute: 10 bent over row (20/15)
  • 3rd minute: 15 KB swings to eye level (16/12)