Warm Up
Mobilize and stretch shoulders

3 rounds
1 lap run
15 KB swings
10 push ups

Skill
HSPU Technique

Beginner: Kick up – Descend to 3/2/1 matts

Intermediate: ” ” Strict HSPU then kipping
(Head – Butt – Knees to chest – KICK!)

Advanced: Hands closer to the wall

Strength
DEADLIFT 60%
Cycle reps with good, solid technique. Push away from the ground, Chest leads the lift.
Deadlift

4×7 @ 60% OF 1RM
2s up 1s pause 3s down

Metcon
CF.18.08.06
INTENSE MONDAYS!!

4 rounds: 15s ON 30s OFF

HSPU/Incline push ups
Front squats 60/35
Burpee over bar/hurdle

1 MINUTE REST