Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: 15 minutes of Skillz – HSPU skills and efficiency
Fitness: Strict Pull-up progressions – set bar low and position yourself under it, help with your legs as much as needed while keeping your torso as upright as possible. Perform sets of 5 with 30 second plank hold between sets.
Part 2 – Conditioning: “HIIT Me Up”
Performance: For total time –
5 rounds of:
- 10 Squats
- 10 Pull-ups
- 5 HSPU
–Rest 2 min–
5 rounds
- 15 Squats
- 10 KBs (24/16k)
- 5 Burpee to plate + G2OH with plate (45/35lb)
Fitness:
For total time –
5 rounds of:
- 10 Squats
- 10 Pull-up progressions
- 5 Push-ups on parellettes
–Rest 2 min–
5 rounds
- 15 Squats
- 10 KBs
- 5 Burpee to plate + G2OH with plate
