Tuesday
Skill: Kipping HSPU
Beginners: Tripod to Pushup
Intermediate: HSPU on wall
Advanced: Freestanding HSPU
8 min EMOM
M1) 8-10 Strict HSPU / Seated DB Press
M2) 50 Double Unders / 0:45 Struggles
MetCon
Tabata/Run Intervals
2 rounds of:
0:00-4:00
2 Rounds of :20 on, :10 off, alternate movements
1) Kipping HSPU
2) C2B Pullups
3) Ring Dips
4) Hollow Rocks
Then
4:00-8:00
Tabata Row
Then
8:00-12:00
Run 800m
Scaling
1) Ring Rows
2) Pike Pushups
3) Hand Release Pushups
4) Hollow Rocks
Run 600m instead of 800