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