Wednesday 6th July 2022

A. HSPU progressions (15-20 minutes);

  1. Practice kicking up.
  2. Practice controlled negatives (some people need to do this in a pike position).
  3. Practice establishing frog stand and then going into a headstand (ideally not using the wall for support).
  4. Practice the legs kicking out from the headstand to land at the top of a push up (this is about timing of the explosive leg extension + arms punching).
  5. Advanced can start putting this together on the wall for full HSPU, strict or deficit.


B. For time:

  • 20 HSPU
  • 30 wall balls (7/9)
  • 40 box jumps (20”/24”)
  • 50 Overhead plate weighted sit ups (10/15)
  • 30m bear crawl

16 min cap

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