Warm Up:
Jog 200 m
Upper body lift prep
Shoulder activation (theraband)
*class will split, half start with wod and finish with HSPU work/TGU*
HSPU DAY 3:
Phase 1:Accumulate 100 reps throughout the day
Phase 2: 10 minutes of practice wall walks to nose and toes hollow body position on wall with controlled descent/practice kicking up onto wall in handstand
Phase 3: 3 x 4 elevated push ups (feet on box), once you can do all 12 reps at one height, increase height 3-6 inches (start with green box and add plates until you get to next box level)
Phase 4: 1 strict HSPU EMOM (10 MINS) add 1 rep per week
Phase 5: 5 MIN AMRAP Kipping HSPU
SKILL WORK: TGU's
WOD:
3 x 3 min AMRAP, 1 min rest
5 Pull Ups
10 Feet in ring ab twists/knees to chest (see movement links tab for video link)
Rx2:
Low bar or jumping pull ups
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