Thursday 10/22/2026

WARM UP

EMOM 9 (3 Rounds)
Alt. Between..
Min 1) 5/5 Single Leg Split Squat Hops!
Min 2) :20 Hollow Hold + :10 Superman hold
Min 3) 1 Wall Walk + Lateral Walk steps (:30 or less of work) you choose the number of steps!

SKILL

*Coach Led BMU Practice / Progressions

EMOM 6
*Bar Muscle Up / / Progression
*this EMOM can be capacity building, more practice time, or even “play time” if needed.

WORKOUT

AMRAP 9
3 Strict HSPU / / Variation / / DB Press
6 KB Swing 53/35
9 Box Jump or Step Over 24/20”
*Low rep scheme today to help develop SHSPU Capacity. (if you're already a SHSPU ninja, consider adding a deficit)