• Chris




3 Unbroken sets @90%

*Rest as needed between sets.


0:00 - 10:00min

Handstand Push ups - E.M.O.M

Complete 1 rep on the first minute, 2 reps on the second minute, 3 reps on the third minute, etc...

*If you cannot do Handstand Push ups, Double the repetitions for Hand Release Push ups.

*If your max rep Kipping Handstand Push up is over 30 start the sequence Strict, if you fail move on to kipping to complete.

12:00 - 20:00min

3 rounds for time of:

10 Dumbell Snatches - 60/40lb

14 Box Jump Overs - 10/8 Planks

20:00 - 28:00min

3 Rounds of:

6 Front Rack Step ups (6 each leg) - 40kg - 8/30kg - 6 Planks

20 Medicine Ball Sit ups (you choose the weight)


Congratulations to our two Uplift teams who competed in Riot Squad on the weekend.

A tough 2 day competition with 7 long events.

Gutsy efforts from awesome people.

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