20.06.09

A. Skill Work HSPU & Core Work : 15+ min

Work through 5 sets of HSPU work and alternate with max effort plank hold btw attempts.

Begginer:

Seated Strict DB/KB presses

Handstand kick ups/holds

Novice:

“Box” HS Holds/ HSPU

Intermediate:

HS holds w/ SLOW negatives

Advanced:

Strict HSPU into kipping

B. MetCon AMRAP in 12 min

1 burpee box jump 24”/20”

2 pull ups

2 burpee box jump

4 pull ups

3 burpee box jump

6 pull ups

4 burpee box jump

8 pull ups

...and so on, increasing 1 burpee box jump each round and pull ups double the BBJ