General Warm-Up
3 Rounds
Russian Step-Ups x 10 / Leg
Tempo Push-Ups to Box x 5 @ 31X0
L-Seated Banded Row x 10 @ 21X0
Pronated Grip Bar Hang x 30 Seconds
A.
Three sets of:
Standing Landmine Press x 8 reps each @ 21X1
Rest 60-90 seconds
Single-Arm Dumbbell Row x 8 reps each @ 21X1
Rest 60-90 seconds
B.
Complete as many reps as possible in 12 minutes of:
1 Strict Pull-Up
1 Strict Handstand Push-Up
2 Strict Pull-Ups
2 Strict Handstand Push-Ups
3 Strict Pull-Ups
3 Strict Handstand Push-Ups
And so on, adding one rep to each movement each round…
A. Ok
B. 8 rnds rx
10 rnds plus 10/11hspu (started on hspus)
A. 105/ 45lb DB
B. 9 rounds + 7 SPU
B. 7 Rds + 4 Pullups
🥵 Those HSPUs though