A. HSPU progressions (15-20 minutes);
- Practice kicking up.
- Practice controlled negatives (some people need to do this in a pike position).
- Practice establishing frog stand and then going into a headstand (ideally not using the wall for support).
- 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).
- 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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