Skill/Strength
HSPU Practice - 5-7 minutes
Kick ups, negatives, weighted hollow holds, or strict
Conditioning
“JT” - 12 minute cap
21-15-9
HSPU
Ring Dips
Push-Ups
Scale to:
Seated Z Press
Bench Dip
Bench/Knee Push-Up
Cash Out
Barbell Curl
3x”28’s”
7 Full ROM - Slow
7 Lower 90 degrees
7 Upper 90 degrees
7 Full ROM - Fast/”Cheat Curls”
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Finish with :20s work/:10s rest x 8-12 rounds
Toe Touch Crunches
Hollow Body Flutter Kicks