12 min E90 sec
1. max effort wall holds (get upside down)
2. 3-5 wall walks
3. strict HSPU (you choose the #)
4. Kipping HSPU (you choose the #)
5. -Rest –
6. 3-5 wall walks
7. Strict HSPU (same # form rd 3)
8. Kipping HSPU (same # from rd 4)
for the strict HSPU have the athlete do the tripod method from the floor and for the Kipping HSPU have them use the BOX.
55/40 Calorie Row
55 Handstand Push-ups
Pull Ups: Low bar pull ups or ring rows
HSPU: Strict Dumbell presses or modified HSPU on box or floor.