Thursday

Skill (10-25)

HSPU

a. 1 minute shoulder taps

b. 1 minute hollow holds

c. 1 minute dowel raises

d. 1 minute HS Hold

e. 5 minutes Kipping HSPU practice

use as many plates as needed

 

Scaled option:

3 x 10 DB Push Press (for quality)

 

Conditioning (30-48)

EMOM 20 minutes

45 seconds on/15 seconds off

a. HSPU or DB Push Press *

b. Row/Bike

c. KB Swing 28/20kg

d. Rest

* No more than 1 ab mat for HSPU