2-3 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
10 Scapula wall slides
5m/side KB rack duck walk
+
HSW prep
6 – 8 Single-arm elevation leans in box pike position, alternating
5 Seated overhead pulses + 10-sec hold
0:15-0:20 Wall-facing flutters
0:15-0:20 Wall-facing handstand weight shifts
+
Build to workout weight for HPC/FS/PJ
* Set up and practise the other movements in-between sets
+
@ increasing pace
10 (cal) SkiErg
5 Hang power cleans @ workout weight
10 (cal) SkiErg
5 Front squat @ workout weight
10 (cal) SkiErg
5 Push jerks @ workout weight
25’/7.62m HSW
4 DB box step overs, 24/20” @ workout weight
1 Rope climb