HSPU

warm up:
classic gymnastic
ZOO walk "talicska"
3*5 push up

Headstand progression
with 10 workout

A: EMOM 15'
1. 7 Box Jumps
2. 5 Strict Pull Ups
3. 100m Run

B: Core Complex

course l1 trainer

AMRAP 9
OHS 50/35kg
*OTM 6 bar facing burpees

Please read through the instructions below, as we’ve attempted to answer most of the questions you may have. Pay special attention to the details we’ve provided concerning "article preparation(,)" as this will keep us from rejecting your article submission.

BASIC DETAILS:
Our posts are permanently indexed on Google, contain dofollow links and are not marked as “sponsored” anywhere on the article.
We accept virtually any topic for articles. However, we do not publish adult-themed subject matter or explicit content.
Turnaround time is roughly 48-72 hours.
We use PayPal or credit cards for financial transactions.

ARTICLE PREPARATION:
We recommend that your guest article be at least 400 words in length (as it’s more likely to be indexed by Google). We will not reject articles with fewer words—this is simply a recommendation.
Please provide a featured image for your article and provide the image source (eg. where you obtained the image), which you can get free from sites like:
https://www.pexels.com/
https://unsplash.com/
https://pixabay.com/
https://stocksnap.io/
[https://www.freeimages.com/
http://www.freeimages.com/

If you do not provide a featured image we will publish your article without one.
All images should be provided as a separate file, attached to the email in which you provide your article.
All text formatting should be placed on the provided article. We will not format the article for optimal performance.

CUSTOM ARTICLES:
We DO NOT write custom articles (although certain exceptions are made for a premium).
We would be happy to place your link in one of our articles [see LINK INSERTION below].

HOMEPAGE PLACEMENT:
We DO NOT offer homepage placement for guest articles. All guest articles will be placed in a subcategory on our site that is both searchable and indexable by Google.

LINK INSERTION:

We DO offer link insertion on our articles. If you would like your link to appear in a main category, link placement is your best option.
All articles that accept link placement must have been live for at least one week.
For link placement, you must provide:
Natural Anchor Text (no websites or links)
Target Link
The url of the article you would like your link placed in.
Full Site List

The following sites accept all topics/links except adult-themed or explicit content:

sportsmedia101.com

bloguin.com

subwaydomer.com
bostonsportsextra.com

analyticsgame.com

hoopheadsnorth.com
sportsbooklist.com

aacfever.com
fangsbites.com

trueblueuconn.com
piratesbreakdown.com

indyracingrevolution.com
twolvesblog.com

hoopsbusiness.com
soxanddawgs.com

hoopsspot.com
whygavs.com

grabsomebench.com
platoonadvantage.com

dailyhawks.com
tfdssports.com

noledout.com
firebrandal.com

piledriverpress.com
total-mls.com

monkeywithahalo.com
statesideofsoccer.com

thecowboysnation.com
cardsdiaspora.com

nyrangersblog.com
leftoverhotdog.com

gypsynester.com
blitzburghblog.com

Our flagship site — thesportsdaily.com — also accepts sponsored guest posts. Our site policy and guidelines for publishing on thesportsdaily.com can be found here:https://docs.google.com/document/d/1zEWhPQc32VUZ87D9EinqPGtYKE17_VxyPXFl2QMHh1E/

EMOTM (Every Minute On The Minute)
for 20′
Even minutes: 5 Strict Handstand Push Ups
Odd minutes: 5 Front Squats

tekniikkaa:
-snatch
-tgu
-windmill

for quality:
4 rounds:
8+8kb snatch
8+8 kb tgu
8+8 kb windmill
1min hollow rock

Warm Up:
R2R

3 Rounds of:
Hold bottom of squat for 15 seconds
10 Tuck jumps

PVC windmill
PVC pass throughs
R2R

Skill:
Front Squat
3 x 80%
12 Ring Dips
3 x 85%
12 Ring Dips
3 x 90%
12 Ring Dips

WOD:
14.4
You have 14 minutes to complete as much as possible!
60 calorie row
50 T2B
40 WB's
30 Cleans (135/95)
20 MU

16' E4MOM:
200m Run
20 DB Snatch (22,5\15kg)
20 DB Overhead Lunges (22,5\15kg)

Saturday