A) Warm up
400 m run
3 rounds not for time:
20 m Handstand Walk
Skin the Cat x 4-6 reps
L-sit 30-45 seconds
B) Every 2 minutes on the minute for 10 minutes
Pause Jerk x 3 @ 70%
(Pause 1 second at the bottom of your dip before your drive out of the bottom.)
C) For Max Reps:
90 seconds of Strict HSPU
30 Seconds rest (2:00)
90 seconds Double Unders (3:30)
30 Second rest (4:00)
60 second Strict HSPU (5:00)
30 Second Rest (5:30)
60 second Double Unders (6:30)
30 second rest
30 seconds Strict HSPU (7:30)
30 seconds rest
30 seconds Double Unders (8:30)
30 seconds rest
D) 3 sets:
Ring Dips x 8-10 reps
30 seconds rest
V-ups x 12-15 reps
30 seconds rest
