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Friday, 18 September, 2026

Writer: Coach M
Coach M
Sep 17
1 min read

Part A:


12-Minute EMOM:


Minute 1: 5–10 Strict HSPU/ HSPU / Pike Push Up

Minute 2: 10–15 Ring Dips or Bench Dips

Minute 3: 12 Strict Toes-to-Bar or Weighted Abmat Situps

Minute 4: Rest




Part B:


4 Rounds for time:


25 Wall Ball Shots

200m Wall Ball Run

 
 
 

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