Warm Up
2 Rounds
- 10 Arm Circles All Ways
- 10 Wallslides
- 10 T Push Ups
Strength/Skill
3 Sets
- A1: Press x 6-8 reps @ 21X1 – Rest 45 seconds
- A2: Hollow Rocks/Hold 20 seconds – Rest 45 seconds
- A3: Strict HSPU x 6-8 reps OR Perfect Push Ups x AMRAP-2 – Rest 45 seconds
- A4: Ring Rows (As Parallel As Possible) x 8-10 reps @ 2011 – Rest 45 seconds
MetCon
Complete as many rounds and reps as possible in 12 minutes of:
- 10 HSPU
- Run 250m
If still working on HSPU then perform HR Push Ups x 20 for Men and 10 for Women with PERFECT FORM.
Kipping is allowed for HSPU.
