2026.06.23 – Kedd
Warm up:
3x
1′ Bike
5-5 Half kneeling 3-way hip rocks
15m Double kettlebell overhead carry
30″ Front plank shoulder tap
Strength:
Strict press
1×3 @ 70%
1×3 @ 80%
1x max reps @ 90%
Metcon:
For time:
6 Strict HSPU
12 Wall ball @9/6kg
24/48 D/S under
12 Strict HSPU
18 Wall ball @9/6kg
48/96 D/S under
18 Strict HSPU
36 Wall ball @9/6kg
96/192 D/S under
*rest 2′
96/192 D/S under
36 Wall ball @9/6kg
18 Kipping HSPU
48/96 D/S under
18 Wall ball @9/6kg
12 Kipping HSPU
24/48 D/S under
12 Wall ball @9/6kg
6 Kipping HSPU
Accessory:
5x
12-12 Single arm banded rear delt fly
3x
20 Banded tricep pushdown
24/48 D/S under